CrossFit 262 – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
Foam Roll During Intro!
2 ROUNDS
5 Tempo Air Squats (3311)
5 Tempo Back Squats (empty bar- 3311)
:20 Hollow Hold
:20 Superman Hold
:15-:20 Active Hollow Bar Hang
8/8 Plate OH Split Squats
Into…
2 ROUNDS
5 Back Squats
5 Front Squats
10 Kipping Knees to Chest
Strength
Back Squat (1×5)
ON A 15:00 RUNNING CLOCK…
Establish Moderate-Heavy 5-Rep Back Squat*
*Not a 5RM test! Move well for all 5-Reps. Take :01 pause between each rep at the top.
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15 Front Squats [135/95]|(95/65)
20 Toes 2 Bar
-9:00 Hard Cap-
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:30 Roll L-Side IT Band & Quad
2:30 Roll R-Side IT Band & Quad
CrossFit 305, CrossFit 262, CrossFit A1A – X-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
Max DB Push Press
STATION 2
Max Lunges
STATION 3
Max DB Clean
STATION 4
Max Air Squats
CrossFit 305, CrossFit A1A – CrossFit
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
2 ROUNDS
2 Hollow Body Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run
Workout
Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
20 Single Unders
5 Burpees
5 Step-Overs
5 Strict Press
Strength
Shoulder Press (5-5-5-5-5*)
5-5-5-5-5*
Tempo Strict Press (31X1)
*Complete 12 Overhead Tricep Extensions after each set.
Workout
Metcon (3 Rounds for time)
3 SETS
50 Double Unders
15 Push Press (95/65)
10 Burpee Box Jump Over (24/20)
200m Run
-1:00 Rest b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
View Public Whiteboard
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP hard or get a second attempt at 20.4 at max effort. Do not double up workouts…hit one with everything you’ve got.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 Inch Worms (no Push-Up)
5 Push-Up to Pike
10 Alt Groiners
10 Alt Samson Lunges
10 Arm Circles (building in height as you go)
10 Arm Haulers
:20- :30 Hollow Hold
Then grab a light-moderate set of DBs:
2 ROUNDS
20 Plank Shoulder Taps
5/5 SA Strict Press
10m Bear Crawl
10m Quadruped Crawl
:20- :30 Superman Hold
2 ROUNDS
2 Hollow Body Wall Walks
5/5 SA DB Push Press (:03 negative)
8/8 Split Squat
100m Run
Workout
Metcon (Time)
FOR TIME
22-20-18-16-14
DB Push Press (40/30)|(30/20)
DB Suitcase Reverse Lunge
*200m Run after every full round.
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. What do you want out of the final week of the Open? Visualize yourself in your most ideal position before, during, and after the workout.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
1 ROUND (7 MIN CAP)
10 Strokes, Drill #1
5 Inch Worms w/push-up
10 Strokes, Drill #2
10 Glute Bridge-Ups
10 Strokes, Drill #3
10 Ring Rows
10 Strokes, Drill #4
Workout
“ALL IN” (8 Rounds for distance)
4 SETS
:30 Max Meter Row
:30 Rest
-Rest 2:00-
4 SETS
:30 Max Meter Row
:30 Rest
*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.
Optional Finisher
Warm-up (No Measure)
2 SETS
5-8 Rower Pike Ups
5-8 Rower Hamstring Curls
1:00 Post-Workout Row Cool Down
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
View Public Whiteboard
Warm-up
Warm-up (No Measure)
3 ROUNDS
8/6 Cal Row
10 Air Squats→ Med Ball Front Squats→ Med Ba;; Thrusters
10 Lunges
10Good Mornings
6 Dive Bomb Push-ups
Strength
Metcon (Time)
FOR QUALITY
100 Banded Glute Bridges*
80 Front Rack Reverse Lunge (95/65)
-12:00 Time Cap-
*Work can be completed in any order and broken up by athlete in any way.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 13 MINUTES
15 Wall Balls (20/14)
12 Cal Row
9 Push-ups
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
View Public Whiteboard
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Plate Deadlift → Plate Hang to Overhead
5/5 Split Squats → 10 Reverse Lunges
10 Plate Sit Ups (keep plate in front of chest)
Workout
Metcon (AMRAP – Reps)
AMRAP x 14 MINUTES
6-12-18-24…
Plate Ground to Overhead
Overhead Plate Reverse Lunges
Alt. V-Ups
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00-5:00 of Group Mobility..
Quad Smash
Lat Stretch
T-Spine Stretch
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
View Public Whiteboard
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
View Public Whiteboard
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Bike Hard
1:00 Bike Slow
STATION 2
1:00 Push-ups
1:00 Plank
STATION 3
1:00 DB Bent Over Row
1:00 Wall Sit
STATION 4
1:00 Bike Hard
1:00 Bike Slow
