CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
A. CONDITIONING
Metcon (Time)
FOR TIME
21-15-12-9-12-15-21
Double DB Snatch (35/20)
Cal Bike
*Do not pace the bike. Sprint and see what you’re made of…
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 SETS
20 Singles → 20 Fast Singles → 20 Double Unders
10 Arm Crosses
10 Arm Circles Forward / 10 Back
10 Arm Haulers
Into…
2:00 Lacrosse Ball on Lats (1:00/side)
2:00 Banded Shoulder Distraction from Rig (1:00/side)
:20 Elbow Punches with Barbell
Strength
Push Press (1RM)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press
Workout
Metcon (3 Rounds for time)
1. EVERY 2:00 FOR 2 SETS
35 Double Unders
15 Push Press (115/75)|(75/55)
-Rest 1:00-
2. EVERY 2:00 FOR 2 SETS
35 Double Unders
12 Push Press (135/95)|(95/65)
-Rest 1:00-
3. EVERY 2:00 FOR 2 SETS
35 Double Unders
9 Push Press (165/115)|(115/75)
Score is your fastest time for each of the three intervals.
C. STRENGTH / GYMNASTICS
Push Press (1×3)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Push Press
-Rest as Needed-
Establish Heavy 5-Rep Push Press
Push Press (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Push Press
-Rest as Needed-
Establish Heavy 5-Rep Push Press
