CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon
Metcon (Time)
with a partner, breaking up however you like, but you must finish each element before moving to the next one:
1 mile run
100 Air Squats
500 double unders
200 Air Squats
100 Pull-ups
300 Air Squats
100 sumo deadlift high pull 35/26lb kettlebell
1 mile run
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 Jumping Lunges
20 Russian Twists
STATION 2
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
STATION 3
AMRAP
10 DB Press
20 Mountain Climbers
STATION 4
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
5 DB Up-Downs
5 DBL DB Russian Swings
5 DBL DB Deadlifts
Strength
Metcon (Weight)
3 SETS
10 Tempo Knees 2 Chest (2111)
15 Hammer Curls
15 DB Floor Press
(Score is Weight)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
20 DB Devils Press (50/35)
30 Toes 2 Bar
400m Run
50 Cal Row
60 DB Power Cleans
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
200m Jog at conversational pace
Into …
2 ROUNDS
50m High Knees
50m Butt Kickers
10/10 Split Squats
10 Hollow Rocks
10 Arm Haulers
Into …
200m Run at workout pace
Workout
Metcon (8 Rounds for time)
EVERY 2:00 FOR 8 SETS
200m Run
20 Alt. Lunges
(Score is Each Round for Time)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Line Up Rowers,
2 Rounds
15 Calorie Row
3 Walkouts (Wide/Mid/Narrow)
10 Samson Lunges
10 Kip Swings
3 Kicks up to Handstand
Metcon
NYE 2020 (AMRAP – Rounds and Reps)
20 Minute AMRAP*
20 Alternating DB Snatch (40/25)[50/35]
20 Wall Balls (20/14)
20 Box Jumps (24/20)
20 Pull Ups [Chest to Bar]
20 Push Ups [HSPU]
20 Calories (Any Machine)
*At minutes 0, 4, 8, 12, 16, 20 stop and do 10 burpees, then resume where you were at.
Optional Finisher
Metcon (No Measure)
With light weight (like 5 to 15 lbs). All reps squeeze at top and slow negative:
30 Bicep Curls
:30 rest
15 Bicep Curls
:30 rest
15 Bicep Curls
:30 Rest
15 Bicep Curls
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
500m Row
(rest remainder)
STATION 2
EMOM
15 Push-ups
STATION 3
AMRAP
5 Sit-ups
10 Air Squats
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the “”20/20 Experience”” workout with the class! Consider the additional “scale-ups”…
Box Jumps –> Box Jump Overs or 30″/24″
Push Press –> Any Variety of Shoulder 2 OH 135/95
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt Box Step up
5/5 DB Strict Press
1:00 Alt. Deadbugs
THEN…
2 ROUNDS
8 Box Jump + Step Down
8/8 DB Push Press *Non-working hand holds DB at shoulder
1:00 Alt. Bird Dogs
THEN…
2 ROUNDS
10 Box Jumps *Fast
10 DB Push Press
1:00 Plank Hold
Workout
“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups
**New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calf/Achilles Smash on Barbell (L)
2:00 Calf/Achilles Smash on Barbell (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Enjoy the class workout!
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
10 Wall Ball FR Lunges
6 Up-Downs
1 ROUND
:30 Power Jumps
10 Wall Ball Air Squats
6 Up-Downs
1 ROUND
:30 Fast Wrist Single Unders
10 Wall Ball Thrusters
6 Up-Downs
1 ROUND
:30 Double Unders
8 Wall Balls
:30 Double Unders
Strength
Metcon (Weight)
EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders
*Build up to and past workout weight.
(Score is Weight)
Workout
“PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps)
AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders
*New Benchmark
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
6 Alt Box Step up
6 Russian KB Swings
20 Alt. Deadbugs
THEN…
2 ROUNDS
6 Box Jump + Step Down
6 American or Russian Swings
20 Alt. Bird Dogs
THEN…
2 ROUNDS
6 Box Jumps *WOD pace
6 KB Swings – WOD standard (A or R)
1:00 Plank Hold
Workout
“THE 20/20/20 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
20 Box Jumps or Step Ups (24/20)
20 KB Swings (53/35)|(35/26)
20 Butterfly Sit Ups
**New Classic Workout– Classics are workouts dreamt up by the Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calf/Achilles Stretch
2:00 Hamstring Stretch
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
6/6 Single Arm Ring Row
31 Single-Unders
8 Med. Ball Front Squats
8 Med. Ball Push Press to a target
Workout
“LET THE BALL DROP” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES**
12 Ring Rows
31 Double-Unders
19 Wall Balls
**New Benchmark Workout
**Every minute on the minute, including 3-2-1 GO, perform 5 burpees
(Score is Rounds + Reps)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
30 Single Unders
8 PVC Good Mornings
8 PVC Thrusters
4 Ring Rows or Pull Ups
Then:
Build to workout weight on deadlifts.
Workout
Metcon (No Measure)
12 Minute EMOM
1: 6 Deadlifts (225/153) + Bar Facing Burpees until :50
2: 50 Double Unders + Air Squats to :50
3 + 4: Pull Up/Muscle Up work
Metcon
Metcon (Time)
6 Rounds for time:
3 Clusters (135/93)
9 Toes to Bar
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
DBL DB Ground to OH
STATION 2
Burpee over DB
STATION 3
Box Step-Ups
STATION 4
Cal Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (3 Rounds for time)
3 SETS
20 Cal Bike
-Rest 1:00-
40 Cal Bike
-Rest 2:00-
60 Cal Bike
-Rest 3:00-
*No additional rest b/t Sets
(Score is Each Round for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
:45 Bike
10 Alt Spiderman Lunges
10 Bootstrap Stretches
5 Inchworms
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
Strength
Snatch (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Snatch
*Last Seen 8/28/19
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
ON A 5:00 RUNNING CLOCK…
30 Burpees
Max Reps of Power Snatch (95/65)|(65/45)
(Score is Reps)
C. STRENGTH / GYMNASTICS
Back Squat (5-3-1)
5-3-1
Back Squat
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
(Score is Weight)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
20 Shoulder Taps
10 Ring Rows
8/8 Single Arm Strict Press
6/4 Cal Bike
Strength
Metcon (3 Rounds for reps)
3 SETS
MAX Strict Press
Into…
MAX Push Press
-Rest 2:00 b/t Sets-
*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.
(Score is Reps)
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15/12 Cal Bike
12 Push Press (115/75)
10 Pull-ups
-12:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
Run 200m
1 strict pull up
2 strict push ups
3 Burpee Broad Jumps
THEN…
3 ROUNDS (W/ Empty Barbell)
5 Snatch Grip RDLs
5 Kang Squats
5 Behind the Neck Press
Strength
Single Arm Dumbell Press (10-10-10-10-10)
20 Minute ALT. EMOM
Min 1 – 10 Press Right Arm
Min 2 – 10 Press Left Arm
Min 3 – 10 Hanging Knee Raise (RX+ use
Min 4 – Tension Plank
https://youtu.be/PtW9w-1GN0w
Min 5 – Rest and reset
(Score is Weight of press)
Workout
Metcon (AMRAP – Reps)
After the last rest minute of the EMOM, go directly into this and Hit it HARD!
5 Minute AMRAP
30 Burpees
30 Goblet Squats
*same DB as 1st part, should be light/medium and unbroken or close
(Score is Reps)
This is a sustained sprint – Get after it!
RX+ 10 bar muscle ups after squats
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
1:00 Row with ½ Slide in
10 Alt. Step-Ups
5/5 Single Arm DB Strict Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
250m Row
17 Box Jumps
9 DB Strict Press
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Workout
Chicharron (Time)
Run 1 mile
60 Sit Ups
60 Bar Touch Burpees*
Run 800 Meters
30 Sit Ups
30 Bar Touch Burpees
Run 400 Meters
15 Sit Ups
15 Bar Touch Burpees
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
MIN 1 – Max Pull-ups or Ring Rows
MIN 2 – Max Box Dips or Push-ups
STATION 2
400m Run
(rest remainder)
STATION 3
EMOM
MIN 1 – Max Cal Row
MIN 2 – Max Burpees
STATION 4
80 Double Unders
(rest remainder)
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row
8/8 SA Strict Press
4/4 SA Deficit Push-up
20 Mountain Climbers
8 Banded Shoulder Press
Strength
Metcon (No Measure)
3 SETS*
10/10 Half Kneeling DB Strict Press
10 DBL DB Bent Over Row
*Use heavier weights for the DB BOR.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15/12 Cal Row
10 Burpees Over Rower
5 Renegade Rows (45/30)
CrossFit 262 – CrossFit
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Clean and Jerk (2+1 & 1+2)
Do 2 sets at each weight
On the first set do (2cleans + 1 jerk)
On the second set do (1clean + 2 jerks)
Metcon (Time)
75 Wall Balls For Time:
2min AMRAP
1min REST
(Buy-In)
12/10cal Row
5 Toes To Bar
-Each Round
4 Round Cap.
Round 4 is a 3min AMRAP (NO REST)
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
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 2
AMRAP
30 Box Jump
30 Cal Bike
30 Sit-ups
STATION 3
1:30 Recovery Bike
2:00 Max Plank
1:30 Recovery Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds)
EMOM UNTIL FAILURE*
2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)
*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS…
:30 Row (EZ → Mod → Hard)
10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings
10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
20 Deadlift (275/185)|(185/135)
40 Toe 2 Bar
60 Cal Row
*P1 works while P2 rests. Workout must be completed in order. Split reps b/t partners any way.
**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.
-32:00 Time Cap-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR QUALITY
10:00 Practice HS Walk