CrossFit 262 – CrossFit
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B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-3-1+*)
5-3-1*
Push Press
*Set 1 – 70% x 5
Set 2 – 80% x 3
Set 3 – 90% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1.
Workout
Metcon (Time)
12 Rounds for time:
5 Wall Balls (11ft/10ft)
3 Ring Dips
1 Full Snatch @ 70% of Max
Note snatch weight in comments.
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×5)
3×5
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance
CrossFit 305, CrossFit A1A – CrossFit
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Papa sMURPH (Time)
5 rounds for time:
3 Rounds of Cindy
400m Run/500m Row
If you have a vest, wear it [Rx+]
BE MINDFUL OF YOUR ABILITIES!
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
20 C2B Pull-Ups
20 T2B
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3:00 Bike
INTO…
2 ROUNDS
10 Long Step Lunges
10 Bootstrapper Squats
25’ Duck Walking
10 Arm Crosses
10 Arm Circles
:30 Bar Hang
Strength
Front Squat (5-5-5*)
5-5-5*
Front Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (3 Rounds for time)
3 SETS*
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)|(75/55)
14/12 Cal Bike
-1:00 Rest b/t Sets-
*3:30 Cap for Every Set
C. STRENGTH / GYMNASTICS
Clean and Jerk (5×1*)
EMOM x 15 MINUTES
1 Clean & Split Jerk
*Start light and build for the first 10 minutes. Hold for the next 5 minutes across.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
5 DB Thruster
10 Sit-ups
STATION 2
EMOM
12/10 Cal Row
STATION 3
AMRAP
5 DB Thruster
10 Sit-ups
STATION 4
EMOM
12/10 Cal Row
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS
10/8 Cal Row
10 KB Deadlifts
10 Step-ups
Strength
Deadlift (5-5-5-5*)
5-5-5-5*
Deadlift
*Build up to and past your workout weight.
Workout
Metcon (Weight)
EMOM x 15 MINUTES
MIN 1 – 15/12 Cal Row
MIN 2 – 5 Deadlifts (AHAP)
MIN 3 – 15 Box Jump Overs (24/20)
Score is weight on the DL.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
:45 Row → :45 Row → :45 Row
10 Air Squats @31X1 (:03 descent) → 10 DB Front Squats → 10 DB Front Squats w/ a “pop”*
10 Push-Up to Down Dog → 10 DB Strict Press → 10 DB Push Press
Workout
Metcon (Time)
FOR TIME
30-20-10
Cal. Row
DB Thrusters
-12:00 Hard Cap-
Optional Finisher
Metcon (No Measure)
2-3 SETS
10 DBL DB Bicep Curls
15 Single DB Overhead Tricep Extension
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
8 Minutes
20 Single Unders
8 Ring Rows
8 Kip Swings
8 PVC Good Mornings
8 Up Downs
Skill
Metcon (No Measure)
Skill EMOM 12
1: Double Unders
2: Pull Ups/Muscle Ups
3: Plank
4: Rest
Work on kipping/butterfly pull ups if you can do 5+ strict ones. If you can’t do strict, work on negatives or banded.
Metcon
Metcon (Time)
5 Rounds for Time:
8 Bar Facing Burpees
8 Hang Power Cleans (95/63)[135/93]
8 Pull Ups [4 Muscle Ups]
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (4 Rounds for weight)
4 SETS
7 High Hang Power Cleans
7 Push Press
-Rest as Needed b/t Sets-
*Increase load every set. All sets must be performed unbroken.
B. 60:00 GPP
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
*Practice either in full climbs or seated on box. During this time athletes should also be building up barbells for the clean.
Workout
Metcon (2 Rounds for reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – Max Rope Climbs
MIN 3 & 4 – Max Power Cleans (Athlete Choice, AHAP)*
*Power Cleans are intended to be very heavy singles.
Score is total rope climbs across workout as 1 round. Score it total power cleans across workout as 2 round.
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY
5:00 Practice Free Standing HS
5:00 Practice HS Walk
5:00 Practice L-Sit
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Burpees
STATION 2
1:00 Fast Pedal
:30 Slow Pedal
STATION 3
Plate Ground to OH
STATION 4
1:00 Fast Pedal
:30 Slow Pedal
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
8 Alt. Groiners
8 Step ups
8 Glute Bridge-Ups
8 Tuck Ups
Skill
Warm-up (No Measure)
ON A 8:00 RUNNING CLOCK…
Practice Clamping & Re-Clamping Rope After 1st Pull
If you’re more advanced, practice legless up and down, L-sit, inverted, etc.
Your coach will guide you.
Workout
Burn it For the Bird (Time)
3 Rounds of:
Run 400 meters
40 Box Step Ups w/ wall ball
40 Wall Balls*
Every drop on wall balls = 40 double unders. Choose weight wisely.
RX 14/10, 20/16″ (use plates as needed)
RX+ 20/14, 24/20″
Finisher
Metcon (Time)
OPTIONAL FINISHER
ON A 3:00 RUNNING CLOCK…
Accumulate Max Time in Elbow Plank
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8 Lunges
6 Air Squats
4 Tuck-ups
100m Run
Strength
Front Squat (1×1)
5-3-1-5-3-1
Front Squat
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
2-4-6-8…and so on
Front Squat (115/75)
Toes 2 Bar
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1-2 ROUNDS (5 MIN CAP)
20 Med. Ball Toe Touches*
4 Medicine Ball Deadlifts
20 Single-Unders → Double-Unders
4 Medicine Ball Deadlift + Shrugs
:20 Hollow Rock → 10 Tuck-Ups
4 Medicine Ball Power Cleans
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
50 Double-Unders
20 Medicine Ball Power Cleans
15 Tuck-Ups
Optional Finisher
Metcon (No Measure)
2-3 SETS
30 Russian Twists
15/15 Side Hip Raises
1:00 Glute Bridge Hold
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – Air Squats → PVC Back Squats → Barbell Back Squats
Strength
Back Squat (5 – 3 – 1+ @ 70% – 80% – 90%)
1+ means athlete performs max reps at that weight with the goal of at least 1.
Workout
Best WEStern (Time)
FOR TIME*
30-20-10
Cal Row
Push Ups [HSPU]
*10 Toe 2 Bar after every full set (6 total sets)
-14:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (2 Rounds for distance)
2 SETS
7:00 Ski
7:00 Bike
7:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-5-5*)
5-5-5*
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×5)
3×5
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×3)
3×3
Non-Heaving Snatch Balance
Heaving Snatch Balance (3×1)
3×1
Heaving Snatch Balance
Snatch ( 3-3-3-3-3)
3-3-3-3-3
Snatch
For the Snatch, keep loading moderate to moderate-heavy (not 3RM). Focus on position / control / speed.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10/8 Cal Row
5 Push-ups
STATION 2
2 SETS
1:30 on / :30 off
Plank Hold
STATION 3
AMRAP
10/8 Cal Row
5 Up-Downs
STATION 4
2 SETS
1:30 on / :30 off
Plank Hold
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-5-5*)
5-5-5-5-5
Push Press
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
Handstand Push-Up or Push Ups
*10 Toe 2 Bar after every full set
-14:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS
25 Single Unders
10 Push-ups
25 Single Unders
15 Russian KBS
Strength
Bench Press (2RM)
ON A 14:00 RUNNING CLOCK…
Build to a 2RM Bench Press
Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 ROUNDS
10 Deficit Push-up*
12 Russian KBS (53/35)
30 Double Unders
*Use DB to create deficit
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (5 MIN CAP)
5 Ring Rows
5 Inch Worms w/pus-up
1:00 Row
10 KB Sumo Deadlift High Pulls
Immediately into a trial run …
:30 Row @ a Moderate Pace
:30 Recovery Row
Rest for 2-3 minutes before officially starting the workout!
Workout
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Optional Finisher
Metcon (No Measure)
2 SETS
10 Scap Push-Ups
5/5 Single Arm DB Bent Over Row
10/10 Single Leg RDL
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
Play a Game!
into…
2 SETS – Barbell Warm-up
7 Romanian Deadlifts (slight bend in the knee)
7 Bent Over Rows (focus on engaging the lats)
7 Back Squats (focus on sitting back and engaging the posterior chain)
7 Conventional Deadlifts (from below knee to standing)
Strength
Deadlift (10-8-6-4-2)
10-8-6-4-2
Deadlift
-Rest 1:30 b/t Sets-
Workout
Metcon (3 Rounds for time)
3 SETS
20 Wall Balls (20/14)
10 Deadlifts (185/135)
200m Run
-Rest 1:30 b/t Sets-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
Max Wall Balls…
Every minute perform 5 Burpees
STATION 2
Max Cal Bike
Every minute perform 5 Burpees
STATION 3
Max Sit-ups…
Every minute perform 5 Burpees
*Top of each minute perform the 5 burpees then continue on with the Max reps of each exercise.
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND…
25ft Butt Kickers
25ft High Knees
25ft High Skips
25ft Partner Banded Running (25ft Each Partner)
AMRAP x 6 MINUTES…
5 MB Front Squats
5 MB Push Press to Target
5 MB Thrusters
100m Run
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
400m Run
60 Wall Balls (20/14)|(14/10)
60 Box Jumps (24/20)
*Partners run the 400m together. For the WB and BJ, Partner 1 works while Partner 2 rests. Complete the work in order. Reps can be split up any way.
-37:00 Time Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
Option #1: Play a game!
or…
Option #2: General Warm-Up
3 Rounds
1:00 Row (Easy-Moderate Pace)
5 Push-Ups to down dog (can be done from the knees)
5/5 Single Arm Ring Rows
10 Alt. Reverse Lunges
Recovery Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18 MINUTES*
15 Cal. Row
50m Farmer’s Carry
12 Alt. KB Goblet Step-Ups
:30/:30 Side Plank
*Move at a moderate pace for quality!
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps
Metcon
Joe Pulizzano’s 70th (Time)
With a partner, switching off as desired [Rx+ solo mission]
7 Rounds of:
1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders
Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!
