SaturLift
CrossFit 262 – CrossFit
Clean Pull + Hang Clean + Front Squat + Jerk
Metcon (Time)
21-15-9
DEADLIFTS (225/155)
BOX JUMPS (24/20)
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
30 Cal Bike
Rest Remainder
STATION 2
1:00 Plank
1:00 Burpees
STATION 3
400m Run
Rest Remainder
STATION 4
1:00 Plank
1:00 Wall Balls
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
2 ROUNDS
High Knees (25 ft)
Butt Kickers (25 ft)
10 Single DB Ground to Overhead (hold DB horizontally)
5/5 Single Arm DB Strict Press
25ft/25ft Single Arm DB OH Carry
10 Up-downs
Workout
Metcon (Time)
8 ROUNDS FOR TIME
10 Alt. DB Snatch
10 Burpees Over DB
100m Run
-16:00 Hard Cap-
Saturday
CrossFit 305, CrossFit A1A – CrossFit
Warm-up
Warm-up (No Measure)
IN TEAMS OF 2…
AMRAP x 8 MINUTES
8 Slam Balls
8 Alt Box Step Ups
8 Cal Bike
P1 completes one full round, while P2 holds a plank position, then switch.
Partner Strength
Power Snatch (3×3)
3 x 3
Power Snatch
*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
12 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
2 ROUNDS…
:30 Bike or Row
15 Jumping Jacks
5/5 Single Arm KB DL
5/5 Single Arm KB Bent Over Row
5 Up-Down + Push-up
Then…
2 ROUNDS…
5/5 Single Arm Russian KB Swing
3/3 Single Arm KB DL into Russian Swing*
Strength
KB Snatch (5 Rep KB Snatch (R/L)*)
7 MINUTES TO BUILD TO…
5 Rep KB Snatch (R/L)*
*Keep weight moderate-heavy.
Workout
“MINI NATE” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
4 Pull-ups
6 Hand Release Push-up
4/4 KB Snatch (53/35)
Saturday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort – Have Fun!
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
IN TEAMS OF 2…
AMRAP x 8 MINUTES
8 Slam Balls
8 Alt Box Step Ups
8 Cal Bike
P1 completes one full round, while P2 holds a plank position, then switch.
Partner Strength
Power Snatch (3×3)
3 x 3
Power Snatch
*Keep loading moderate and reps TNG for all three sets. Should be heavier than loading in the workout. Rest while your partner lifts.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
12 ROUNDS FOR TIME
3 Up-Downs
5 Power Snatch (115/75)|(75/55)
7 Box Jump (24/20)
9/7 Cal Bike
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 6 rounds.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 25:00 RUNNING CLOCK…
Hike, Run, Bike or Swim*
*Get outside of the gym today and use this time to decompress. Think about your performance in the Open but do not dwell on the “coulda-woulda-shoulda”. Be proud of your effort.
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
Warm-up
Warm-up (No Measure)
2:00 Warm-up Row / 1:00 EZ → 1:00 Moderate
AMRAP x 5 MINUTES
5 Arm Crosses / 5 Big Arm Circles Backwards / 5 Big Arms Circles Forward
5 Jumping Jacks
5 Kip Swing or Ring Swings → 5 Pull-ups → 1-2 Muscle Ups
5 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
20.5!!!
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Warm-up (No Measure)
General cardio for 3 minutes, then:
3 Rounds
5 Kip Swings
10 Light Wallballs
5-10 Push Ups
Then:
Warm up muscle ups or pull ups.
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
Suggested strategy:
10 pull ups
20 cal row
30 wall balls
4 rounds
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
100m Run
10 DB Strict Press
STATION 2
AMRAP
100m Run
10 Jump Squats
STATION 3
AMRAP
100m Run
10 Situps
STATION 4
AMRAP
100m Run
10 Hollow Rocks
Friday
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
150m Row
10 Alt. Groiners
10 Scap Push-ups
10 Sit-ups
Workout
“THE 1500” (3 Rounds for time)
3 SETS
500m Row
-2:00 Rest b/t Sets-