CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
3-4 SETS EACH
P1 —> Bike for Cals (increase pace every time on the bike)
P2 —> DB Complex*
Deadlift
SA DB Swing
Muscle Clean
Press
FS
Thruster
(10:00 Cap)
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (3 Rounds for time)
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
