CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 Rounds of:
Jog Down
10 Jumping Jacks
Jog Back
Butt Kickers Down
10 Alternating Lunges
Butt Kickers Back
High Knees Down
5 Walk Outs
Hick Knees Back
Toy Soldiers Down
10 Hanging Knee Raises
Toy Soldiers Back
Metcon
Tuskla (AMRAP – Rounds and Reps)
35 Minutes to get as far as you can:
10 Burpees
——————————-
10 Burpees
25 Box Jumps or Step Ups
——————————-
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
——————————-
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
—————————–
10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
100 Calories of Choice
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
FOR PREP
15:00 Stretch & Mobilize as Needed for PP & Snatch Work
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8/8 Single Arm DB Sumo Deadlift
8 Push Ups to Down Dog
Strength
Push Press (5-3-1)
5-3-1
Push Press
*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.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 4 MINUTES
2 DB Devil’s Press (40/30)|(30/20)
6 DB Push Press
8 DB Alt. Suitcase Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×3)
3×3
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
For all three movements, keep loading moderate (heavier than last week). Focus on position / control / appropriate speed.
Snatch (1-1-1-1-1-1-1)
1-1-1-1-1-1-1
Snatch
For the Snatch, keep loading heavy but sound mechanics (not 1RM). Build each set and rest as needed between lifts. Focus on position / control / speed.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Single DB Box Step-Ups
STATION 2
Alt. DB Snatch
STATION 3
Sit-ups
STATION 4
Cal Row
CrossFit A1A, CrossFit 305 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
With a pair of 2.5 or 5# plates…
AMRAP x 6
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Push Ups to Down Dog
Strength
Push Press (6-6-6-6-6)
Heavier than last week
alternating EMOM with 125 Army Flutter Kicks (scale reps as needed)
Workout
BCAA Content Is An Invalid Argument For Protein As Long As You Consume The Required Amount of Protein For PMS (Not the kind you’re thinking) (Time)
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
Rest 2 minutes
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
—-
For total time. If you can’t do pull ups, do regular burpees.
RX – 7′ bar for women, 8′ for men.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Mountain Climbers
:30 Hollow Body
15 Slam Balls
:30 Plank Hold
Strength
Push Press (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10/8 Cal. Bike
10 Alt. Cossack Squats → 10 Wall Squats
5/5 Single Arm Ring Rows → 10 Ring Rows
10 Alt. Reverse Lunges → 10 Air Squats @32X1*
*Tempo Squats – :03 descent, :02 pause in the bottom, explode up!
Workout
Metcon (Time)
FOR TIME
25-20-15-10-5
Cal. Bike
Air Squats
Ring Rows
-14:00 Hard Cap-
CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2:00 EZ Warm-up on the Bike (blood flow!)
Into…
2 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press
*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.
Strength
Back Squat (5-5-5)
5-5-5
Back Squat
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
Workout
Metcon (Time)
FOR TIME
50 Deadlifts (95/63)[135/93]
25 Pull Ups [Chest to bar]
30 Front Squat (95/63)[135/93]
15 Pull Ups [Strict Pull Ups]
10 Clean and Jerks (95/63)[135/93]
5 Pull Ups [Muscle Ups]
Optional Finisher
Metcon (No Measure)
2 or 3 Rounds:
8 False Grip Pull Ups (Or Ring Rows), make them hard!
8 Strict Toes to Rings
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
250m/200m Row
10 Wall Ball Deadlifts
10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall Balls
Strength
Deadlift (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Deadlifts
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Deadlifts (225/155)
25 Wall Balls
500m Row
-14:00 Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
View Public Whiteboard
A. CONDITIONING
Metcon (Time)
FOR TIME
21-15-9
Double DB Ground to Overhead (50/35)
Burpee to Plate*
-Rest 1:00-
15-12-9
Double DB Ground to Overhead (50/35)
Burpee to Plate*
*Use a standard 45# Rogue Oly Bumper. Stand to extension every rep.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
With a single light DB…
2 ROUNDS
6/6 DB Turkish Sit Ups
6/6 Overhead Split Squats
6/6 Single Arm Upright Rows
6/6 Single Arm DB Presses
6/6 Single Arm Deficit Push Ups*
*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.
Extended Warm-up
Warm-up (No Measure)
EMOM x 8 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Static Hold of Choice!*
*Wall-Sit
Plank
Active Squat
Bar Hang
HS Hold
Hollow
Superman
Plate OH Hold
KB Front Rack
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (53/35)|(35/26)
1:00 Ring FLR or Plank
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 20/15 Cal Row
MIN 2 – 5 Ring Muscle-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Single DB Box Step-Ups
STATION 2
Alt. DB Snatch
STATION 3
Sit-ups
STATION 4
Cal Row
