SATURDAY
CrossFit 262 – CrossFit
Deadlift (2×5 – 3×3)
Hang Clean (2×5 – 3×3)
Push Jerk (2×5 – 3×3)
Metcon (Time)
4 ROUNDS:
8 DEADLIFT (115/83)
4 BAR FACING BURPEE
8 HANG SQUAT CLEAN
4 BAR FACING BURPEE
8 PUSH JERK
4 BAR FACING BURPEE
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Plank
1:00 Push-Ups
STATION 2
1:00 Wall Sit
1:00 Air Squats
STATION 3
1:00 Superman Hold
1:00 Sit-Ups
STATION 4
1:00 Squat Hold
1:00 Jumping Lunges
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
Strength
Push Press (10RM)
FOR LOAD
10RM Push Press
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 Wall Balls (20/14)|(14/10)
In the remaining time…
AMRAP of:
10 Thrusters (115/75)|(75/55)
10 C2B Pull-Ups
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Time)
5 ROUNDS FOR TIME
5 Clean & Jerk (135/95)
5 Muscle-Ups
-Rest 5:00-
5 ROUNDS FOR TIME
3 Clean & Jerk (185/125)
3 Burpee Muscle-Up
-Rest 5:00-
3 ROUNDS FOR TIME
2 Clean & Jerk (225/155)
400m Run
-Rest 5:00-
3 ROUNDS FOR TIME
1 Clean & Jerk (275/185)
500m Row
(Score is Total Time
Saturday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
Strength
Push Press (10RM)
FOR LOAD
10RM Push Press
(Score is Load)
Workout
Metcon (Time)
800 meter run
30 thrusters 75/43
20 burpees over the bar
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
800 meter run
60 second Samson stretch per side
30 lunges
15 up-downs
Metcon
Gillum Knows Hows to Party…am i right? (No Measure)
8 min amrap
200 meter run + :30 second rest
(2 minute transition time)
8 min amrap
20 lunges
10 burpees
5 4ft broad jump
(2 min transition time)
8 min amrap
Calorie row
ATHLETE CAN START AT ANY STATION AS LONG AS ALL 3 ARE COMPLETED
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Bike
5 Burpee Broad Jumps
10 KB Deadlifts
10 MB Front Squats
Into…
1 ROUND
:30 Bike
:30 Arm Haulers
8 Russian KB Swings
8 MB Push Presses
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2..
AMRAP x 14 MINUTES
60 Cal. Bike
60 Russian KB Swings
60 Wall Balls
*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:45 Alt. V-Ups
:15 Rest
:45 Arm Haulers
:15 Rest
(No Measure)
Friday Monster Mash
CrossFit 262 – CrossFit
Beyond the Pines (Time)
Part A:
12 – 10 – 8
-Single Arm Devil’s Press (40/25)[50/35]
-Straight Body King Kongs
[Rx+ 3-2-1 Seated Legless Rope Climb on short ropes]
Part B:
30 – 20 – 10
-Single Arm DB Thrusters (40/25)[50/35]
-4x Double Unders (120-80-40)
-Butterfly Sit ups
Part C:
3 Rounds
500m row
1:00 Plank (any way)
You choose the order in which you choose to complete the Parts (A, B, and C).
Once you start a part, you need to finish it before moving on to another.
Score is time when all 3 parts have been completed.
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Slam Balls
10 Slam Ball Lunges
STATION 2
AMRAP
15 Slam Balls
15 Slam Ball Sit-Ups
STATION 3
AMRAP
20 Slam Balls
20 Jumping Jacks
STATION 4
AMRAP
30 Slam Balls
30 Mountain Climbers
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (4 Rounds for calories)
FOR MAX CALS*
5:00 Bike
-Rest 2:30-
4:00 Bike
-Rest 2:00-
3:00 Bike
-Rest 1:30-
2:00 Bike
*Reset bike before each effort.
(Score is Cals Each Round)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners
2 ROUND
:30 Handstand Hold
10 Up-Downs
10 Box Step Ups
10 DB Deadlifts
Skill
Warm-up (No Measure)
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
E4MOM x 16 MINUTES
MIN 1-4 – Run 800m
MIN 5-8 – AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)|(20/10)
-Rest 4:00-
E2MOM x 10 MINUTES
MIN 1-2 – Run 200m
MIN 3-4 – AMRAP of…
2 DB Up-Down (50/35)|(35/20)
4 DB Box Step-Ups (24/20)
(Score is Combined Rounds + Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate. Goal is speed and accuracy.
Metcon (Weight)
SNATCH COMPLEX
5 SETS
1 Squat Snatch
+
2 Hang Squat Snatch
+
1 Below the Knee Squat Snatch
*Start moderate and build to heavy set with perfect mechanics.
-Rest as Needed b/t Sets-
(Score is Load)
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
Friday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners
2 ROUND
:30 Handstand Hold
10 Up-Downs
10 KB deadlifts
Skill
Warm-up (No Measure)
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
Deadlift, 5 reps adding weight
-Rest as Needed b/t Sets-
(No Measure)
Deadlift (5-5-5-5-5)
Workout
The Diamond Cutter (AMRAP – Rounds and Reps)
8 Minute AMRAP
60 Double Unders
20 DB or KB snatch
15 Push Ups
Push the pace.
Pick a weight that feels light for a practice set of 10 per side.
This is a SNATCH! Use the hips, not the arms. Make the weight float with biomechanics.
If you do this, you’ll be able to preserve your arms for push ups.