CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS Increasing Effort on Bike in Round 2…
1:30 Bike
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Punches
10 Tall Muscle Cleans
Strength
Power Clean (5×3)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
Optional Finisher
Warm-up (No Measure)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
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