CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)
Flow through 10 reps of each…
Air Squats
Trunk Twist
Arm Crosses
Arm Circles
Bootstrapper Squats
Then…
Barbell Warm-Up – 2 SETS…
5 Deadlifts
5 Muscle Clean → Power Clean
5 Push Press
5 Push Jerks
Workout
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
