CrossFit 262 – CrossFit
View Public Whiteboard
19.Fore! (AMRAP – Rounds and Reps)
24 Minute AMRAP
8 Power Cleans*
40 Double Unders
400m Row
*Increase weight on cleans each round.
Men’s RX Weights: 135/155/185/205/225/245.
Women’s RX Weights:
83/103/113/123/133/153
If you finish the final round of the final weight you can just stop, you’ve had enough haha.
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Fast Pedal
:30 Slow Pedal
STATION 2
1:00 Max Push-ups
:30 Max Flutter Kicks
STATION 3
1:00 Fast Pedal
:30 Slow Pedal
STATION 4
1:00 Max Push-ups
:30 Max Flutter Kicks
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (No Measure)
EVERY 1:30 FOR 15 SETS
14/12 Cal Bike
*Bike must be reset every round. Why 14/12? Because we always do 12/10 or 15/12! This should be tough but doable every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Double Unders
12 Alt. Lunge w/ PVC Pass
6 OHS (:02 descent and :02 pause in bottom)
:15 Wide Grip Hang (from pull-up bar)
Strength
Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)
EVERY 1:30 FOR 6 SETS
2 TNG Power Snatch
*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 16 MINUTES
3 Power Snatch (155/105)|(115/75)
6 Toe 2 Bar
6 Strict Pull-ups
6 Toe 2 Bar
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 20:00 RUNNING CLOCK…
10:00 HS Walk Practice
into…
EMOM x 10 MINUTES
MIN 1 – :45 Max Distance HS Walk*
MIN 2 – :45 Max Muscle-Ups
*In the HS walk, set-up a 25′ course in 5′ increments. If fail within a 5′ increment, go back to the start of that increment.
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS (6 min. cap)
50m Skip
50m Jog
8 DBL DB (or KB) Suitcase Deadlifts + 50m Farmer’s Carry*
50 Single-Unders → 30 Jumps w/ double hip taps** (no rope needed)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
200m Run
100m DBL DB Farmer Carry (Heavy)
50 Double-Unders
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10/10 Single Arm DB Bent Over Rows
20 Alt. Penguin Heel Taps
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts
10 Shoulder Press
30 Single Unders → 20 Double Unders or 5 Single Single Double Under attempts
6 Push-ups
Strength
Push Press (5-5-5-5-5-5-5-5-5-5)
EMOM x 10 MINUTES
5 Push Press*
*Increase weight every other round. Keep weight light-moderate.
Workout
Metcon (4 Rounds for time)
EVERY 4:00 FOR 4 SETS
15 Push Press (95/65)
50 Double Unders
12 Burpees
50 Double Unders
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Muffler (AMRAP – Reps)
Min 1: 12 Alternating DB Split Snatch
Min 2: Cal row
Min 3: Max UB Wall Ball
—-
Scaled – 20/15 or less from hang as needed, 10/8 cal row, light ball
RX – 40/25, 12/10 cal row, 20/14 ball
RX+ – 50/35, 15/12 row, 30/20 ball
Wall Ball shots must be unbroken. As soon as you stop moving or the ball hits the floor, the set is over. In order for the round to count, all other work must be completed.
Pace wisely – this workout really starts in the 4th round.
JAMS JAMS JAMS!!!
https://open.spotify.com/playlist/5bFTQjJAAX33y5ZwFFYGDX
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Front Squat (8-8-8-8-8)
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Runnin’ With El Diablo (Time)
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.
CrossFit 262 – CrossFit
View Public Whiteboard
Front Squat + Back Squat (5×2+2 , building to 90-95% of 1RM.)
Heavier than last week.
Open Intervals 2 (Time)
Every 6:00 for 3 Rounds (5 minute time cap each round)
20 Toes To Bar
20 Burpees Over Bar
20 Thrusters (95/63)
Score is slowest round.
This is the same amount of work as last week Monday, but a different time and rest domain. Working on bigger sets of each movement, please scale appropriately compared to how you felt last week. Will this be harder or easier?
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
View Public Whiteboard
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
:20 Plank Hold
STATION 2
AMRAP
10 Up-Downs
:20 Plank Hold
STATION 3
AMRAP
10 Sit-ups
:20 Plank Hold
STATION 4
AMRAP
10 Push-ups
:20 Plank Hold
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
View Public Whiteboard
A. CONDITIONING
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
B. 60:00 GPP
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
Workout
Metcon (3 Rounds for reps)
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
View Public Whiteboard
Extended Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Burpees
10 Air Squats
5/5 DB Sumo Deadlift
10 Medicine Ball Push Press (throw to a target)
5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)
Workout
Metcon (2 Rounds for time)
2 SETS
5 ROUNDS FOR TIME
10 Wall Balls
10 Alt. DB Snatch
Rest 3:00 b/t Sets
-16:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
200m Run
20 Hollow Body Flutter Kicks
12 KB DL
6/6 KB BOR
Strength
Deadlift (5-5-5-5-5-5-5-5-5-5)
EMOM x 10 MINUTES
5 Deadlifts*
*Increase weight every other round. Keep weight light-moderate.
Workout
Metcon (Time)
FOR TIME
800m Run
21 Deadlifts (135/95)
400m Run
15 Deadlifts (155/105)
200m Run
9 Deadlifts (185/135)
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Front Squat (8-8-8-8-8)
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Runnin’ With El Diablo (Time)
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
View Public Whiteboard
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Weightlifting
clean complex (1-1-1-1-1-1-1)
hang power clean+hang clean+push jerk+split jerk
Continue building on technique practice from last weeks session.
Metcon
Babaganoosh (Time)
For time:
60 Cal Row
50 Wallballs 20/14
40 Kettlebell Swings 70/53
CrossFit 262 – CrossFit
View Public Whiteboard
PULL + CLEAN + PUSH JERK + JERK
Metcon (Time)
-(400M RUN)-
21-15-9
WALL BALLS (20/14)(11’/10′)
KB SWINGS (70/54)
-(400M RUN)-
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Double Labor of Love (AMRAP – Rounds and Reps)
26 Minute AMRAP
200M run
33 sit ups
28 air squats
18 KBS (53/35)
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1-2 ROUNDS
2 Up-Down Step Overs
4/4 SA DB Sumo Deadlift High Pulls
6/6 SA DB Split Stance Presses
Immediately into …
1-2 ROUNDS
2 Burpee Box Jump Overs
4/4 SA DB Muscle Snatches
6/6 SA DB Thrusters
*5:00 Hard Cap
Workout
Metcon (Time)
FOR TIME
10-20-30-20-10
Alt. DB Snatches
5-5-5-5-5
Burpee Box Jump Overs
-12:00 Time Cap-
Optional Finisher
Warm-up (No Measure)
OPTIONAL FINISHER
2-3 SETS
8/8 Single Leg Box Squats
:30 Side Plank/Side
CrossFit 262 – CrossFit
View Public Whiteboard
Reactor Core (Time)
5 Rounds
8 Devil’s Presses (40/25)[50/35]
8 Chest to Bar Pull Ups [5/3 MUs]
Rest 5 Minutes
4 Rounds
20 Box Step Ups (53/35 KB)
20 Butterfly Sit Ups [10 GHDs]
:30 Plank
Rest 5 Minutes
3 Rounds
15 Calorie Row
12 Burpees
3 Rope Climbs
(Rx)[Rx+]
45 Minute Time Cap for whole thing.
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
100m Jog into…
10 Reps of each movement on each side…
Ankle rolls
Knee Circles
Hip Circles
Arm Circles
Head/Neck Rolls
*In between each movement, perform 20 Double or Single Unders and 5 Scap Push Ups
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 12:00 RUNNING CLOCK…
800M Run
In the remaining time, immediately into …
AMRAP of…
10 Push-Ups
20 Russian KBS
30 Double Unders
Optional Finisher
Warm-up (No Measure)
2-3 SETS
8/8 Single Arm KB Floor Press
10/10 KB Side Bends
8/8 Single Arm KB Bent Over Row
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
DILL PICKLES (AMRAP – Reps)
MINUTE 1 – Max Wall balls
MINUTE 2 – Max Toes to bar
MINUTE 3 – Max Sit Ups
MINUTE 4- Max Box Jumps
MINUTE 5 – Max Down & Up
MINUTE 6 – Rest
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
—-
Scaled – 12/8 pounds or less, knee raises or V ups, 16/12 or lower box
RX – 14/10, 24/20″
RX + 20/14, 24/20″
—-
Down & Up is a burpee with no push up. Kick back to a plank, staying ridgid, then jump back, stand up and jump with hands over head.
ROCK OUT DUDE!
https://open.spotify.com/playlist/2l926giu2KFTftKKGcqu5Y
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
View Public Whiteboard
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 3 MINUTES (moderate intensity)
10 Boot Strappers
8/8 Leg Swings (Forward and Back)
6 Burpees
into…
AMRAP x 3 MINUTES (high intensity)
10 Air Squats
8 Sit Ups
6/6 DB Suitcase Deadlifts
Workout
Metcon (Time)
FOR TIME
1-2-3-4-5-6-7-8-9-10
DBL DB Deadlift
10-9-8-7-6-5-4-3-2-1
V-Ups
-16:00 Hard Cap-
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
EMOM 506 (5 Rounds for time)
E2MOM x 20 MINUTES
MIN 1 & 2 – Row 500/400m
MIN 3 & 4 – 12 Burpee Over Bar + 6 TNG Power Snatch
Scaled – DB snatch
RX+(115/73)
RX (75/53)
From hang as needed
*Power Snatch must be performed Unbroken & Touch-N-Go in sets…either 6 UB, 3/3, 4/2. No singles.
——
COOL DOWN
FOR RECOVERY
4:00 Foam Rolling & stretching Upper Back
4:00 Hamstring Stretch