CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with hard effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks (155/105)|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks (135/95)|(95/65)
3 Lateral Burpee Over Bar
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
3 Ring / 5 Bar Muscle Ups*
*Alternate b/t ring and bar every round. Perform 3 Ring MU and 5 Bar MU.
-Rest 5:00-
EMOM x 10 MINUTES
4 Strict / 8 Kipping Handstand Push-Ups*
*Alternate b/t strict and kipping HSPU. Perform 4 Strict and 8 Kipping HSPU.
