CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
A. CONDITIONING
Metcon (Time)
4 ROUNDS FOR TIME
200m Run
10 Hang Power Cleans (135/95)
7 Ring Muscle-Ups
35′ HS Walk*
*Estimate 5′ sections and follow Open standards.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
FOR QUALITY (10 MIN TIME CAP)
3:00 Bike (increase intensity gradually)
Into…
3 Sets
10 Lunges w/ Twist
12Tempo Air Squat (1211)
14 Alt. Groiners
15ft Duck Walking
Strength
Front Squat (1RM)
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat
Workout
Metcon (AMRAP – Reps)
EMOM x 9 MINUTES
MIN 1 – Max Front Squats (155/105)|(115/75)
MIN 2 – Max Barbell Front Rack Hold
MIN 3 – Max Knee 2 Elbow*
*GHDSU Optional
Score is max total reps of FS & K2E combined.
C. STRENGTH / GYMNASTICS
Front Squat (1×3)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
Front Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Heavy 3-Rep Front Squat
-Rest as Needed-
Establish Heavy 5-Rep Front Squat
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