CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
*** OPEN ATHLETES ***
Do the warm up, then skip the metcon and do a 20 minute easy row/bike/jog. Then do the cool down.
Warm Up:
3 Rounds of:
50 Single Unders
8 Track Swings all directions both legs
10 Hanging Knee Raises
10 PVC Thrusters
Workout
Metcon (AMRAP – Reps)
20 Minute EMOM:
1: Wall Sit
2: 10 Toes to Bar
3: 50 double Unders
4: Max Wall Balls (20/14)
5: Rest
Score is total Wall Balls
Cool down
Metcon (No Measure)
Spend 5 minutes Foam Rolling calves/ quads/ glutes/ back/ shoulders.
Then:
1 Minute Lizard per side
1 Minute Pigeon per side
1 Minute Twisted Cross per side.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
3 ROUNDS FOR TIME (5 MINUTE CAP)
ROUND 1:
:30 Row (Arms only)
5/5 Single Arm Ring Rows
10 Tempo Air Squats (33×1)*
ROUND 2:
:30 Row (Legs only)
5/5 Single Arm Ring Rows
10 Air Squats
ROUND 3:
:30 Row (Arms & Legs)
10 Ring Rows
10 Jumping Squats
Workout
Metcon (5 Rounds for reps)
EVERY 2:30 FOR 5 SETS
14/10 Cal. Row
10 Ring Rows
Max Wall Balls in remaining time
-Rest 1:00 b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-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
10 Step-ups then…
Max DB Thrusters
STATION 2
10 DB Deadlifts then…
Max DB Thrusters
STATION 3
Recovery Bike (Easy)
STATION 4
Max Distance Bike (Hard)
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5 MINUTE CAP)
10 Alt. V-ups
10 Good Mornings
10 RKBS
10 Step-ups/overs
Strength
Deadlift (4-4-4-4-4-4-4-4-4-4)
EMOM x 10 MINUTES
4 Deadlifts*
*Increase weight every other round. Keep weight moderate.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
15 Deadlifts (115/75)
15 Sit-ups
10 Box Jump-Overs (24/20)
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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CrossFit 305, CrossFit A1A – CrossFit
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Metcon
Jill’s Butt blast (6 Rounds for reps)
Tabata:
Jumping lunges
Russian KBS 53/35
rest 1 minute
Double Unders
Butterfly Sit-ups
rest 1 minute
Air Squats
Burpees
Score for each round is the single lowest total of a round of exercise. e.g. on air squats you do 20/20/20/20/20/5/7/20 your score would be 5 for Air Squats.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS Increasing Effort on run in Round 2…
Run 200 meters
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Pumps
https://youtu.be/0rviTmNC6f4
10 Tall Muscle Cleans
https://youtu.be/9cGUO5Lf7z4
Strength
Power Clean (5×3)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
Metcon (Time)
27 – 21 – 15 – 9
Power Clean (115/73)
Ring dip (scale to HR Push Up)
Optional Finisher
Warm-up (No Measure)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS Increasing Effort on run in Round 2…
Run 200 meters
14 Step Back Lunges
7 Bent Over Row (w/ empty barbell, :02 pause at chest)
7 Jump Squats (focus on powerful, not high jump, don’t jump if unable)
7 Barbell Good Morning
Then into a more specific barbell warm-up…
2 ROUNDS
5 Slow Deadlifts (pausing at mid-thigh)
5/5 Full Grip Elbow Pumps
https://youtu.be/0rviTmNC6f4
10 Tall Muscle Cleans
https://youtu.be/9cGUO5Lf7z4
Strength
Power Clean (5×3)
5×3
Power Clean*
*Today’s goal is to hit 5 moderate-heavy triples at the same weight across. No misses and perfect mechanics. This is not 3RM.
Workout
Optional Finisher
Warm-up (No Measure)
3 SETS
15 Barbell Bent Over Rows (Supinated Grip)
15 DB Strict Press (Light)
“ELIZA-PLUS” (Time)
FOR TIME
27-21-15-9
Power Clean (135/95)|(95/65)
Ring Dip or HR Push-up
From the hang as needed, use kettlebell swings in place of cleans for beginners
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
12 Alt. Reverse Lunges → 12 Alt. KB Goblet Reverse Lunges
10 KB Top ½ Deadlift* → 10 Russian KBS
8 Scap Push-Ups → 8 Knee Push-Ups
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – Max KB Goblet Alt. Reverse Lunges
MIN 2 – Max Push-Ups
MIN 3 – Max Kettlebell Swings
Optional Finisher
Warm-up (No Measure)
2-3 SETS
20 Glute Bridge-Ups
15/15 Side Plank Raises
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
1:00 Plank Hold then…
AMRAP
5 Air Squats
5 Up-Downs
STATION 2
1:00 Squat Hold then…
AMRAP
10 Lunges
10 DB Strict Press
STATION 3
1:00 Hollow Hold then…
AMRAP
15 Situps
15 Jumping Jacks
STATION 4
1:00 Superman Hold then…
AMRAP
20 Single Unders
20 Flutter Kicks
