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CrossFit 262 – CrossFit

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Snatch DL + Hip Snatch (8min EMOM (1+1))

Front Squat + Split Jerk (2+1)

Metcon (Time)

5 ROUNDS:

6 Burpees

9 Pull-ups

12 Lunges

15 Sit-ups

(Rx+ SUB 9min)

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS (no stopping b/t movement):

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Bike

25 “Synchro” Plate Ground to OH (45/35)|(25/15)

45 Cal Bike

25 “Synchro” Sit-ups

*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Flow Stretching

Suggested Flow…

3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for weight)

1. ON A 7:00 RUNNING CLOCK

Build to Moderate 7-Rep Overhead Squat

-Rest as Needed-

2. ON A 7:00 RUNNING CLOCK

Build to Moderate 7-Rep Strict Press

-Rest as Needed-

3. ON A 7:00 RUNNING CLOCK

Build to Moderate 7-Rep Bench Press

*Perfect mechanics and moderate loading. Stay below the loading for the OHS from earlier in the week. Move with purpose…these are not meant to be heavy.

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

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Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Walking Lunges

1:00 Wall Sit

STATION 2

1:00 Push-ups

:00 Tuck Hold

STATION 3

1:00 Mountain Climbers

1:00 Bear Crawl Hold

STATION 4

1:00 Fast Pedal

:30 Slow Pedal

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS (no stopping b/t movement):

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Row

25 “Synchro” Plate Ground to OH (45/35)|(25/15)

45 Cal Row

25 “Synchro” Sit-ups

*For the row, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Flow Stretching

Suggested Flow…

3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

AMRAP X 5 MINUTES

P1: Row

P2: 30 Mountain Climbers

20 Jumping Jacks

10 Plate Deadlifts

Partner Strength

Metcon (Weight)

3 SETS

P1 – 20 Front Rack Lunges*

P2 – MAX Plank Hold

-Rest 1:30 b/t Sets-

*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.

Partner Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

P1 Completes…

12 Plate G2OH (45/35)

10 Plate OH Lunge

8 Up-Downs

P2 Completes…

MAX Cal Row

*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

LINE DRILLS! 25′ Each…

Walking Knees to Chest

Walking Heel to Butt

Toy Soldiers

Running High Knees

Running Butt Kickers

Walking Forward Lunges

Bear Crawls

100m run

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

14 DB Push Press

14 DB Front Rack Alt. Lunges

14 Up-Downs over DB

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Row 2 minutes building in intensity, then:

3 Rounds building in weight:

5 Down Dog to Up Dog

5 Lizard Rotations/Side

10 Daisy Pickers

5 Deadlifts

Workout

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

FRY DAY?

CrossFit 305, CrossFit A1A – CrossFit

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Warm it on up (No Measure)

1 minute couch /side

1 min pigeon /side

1 min deep squat hold

50 jumping jacks

10 air squats

10 deadlifts PVC or empty bar

10 hang power clean

10 thrusters

10 overhead squats

10 knees to chest

10 abmat sit ups

10 push ups

10 strict pull ups -or- bar in rack/feet on floor assisted pull ups

FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:

https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
If you’re signed up for The Open please do the class warm up and then prepare yourself and work with your coach.

🌮 🐱TACOCAT 🐱 🌮 (Time)

Thrusters, 20 reps (75/53)

Abmat sit ups, 20 reps

Clean, Hang Power, 20 reps

Overhead Squats, 20 reps

Cindy, 2 Rounds

Abmat sit ups, 20 reps

Toes to Bar, 20 reps

Rest 2 Minutes

Toes to Bar, 20 reps

Abmat Sit Ups, 20 Reps

Cindy, 2 Rounds

Overhead Squats, 20 reps

Clean, Hang Power, 20 reps

Abmat Sit Ups, 20 reps

Thrusters, 20 reps

Rx 75/53

20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.

Good luck. 🍀

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the Open workout at max effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort…

AMRAP x 5 MINUTES

5 Deadlift (light load, focus on smooth path up & down the body)

5 Push-Up to Down-Dog (open up shoulders)

5 Hollow Rocks

25’ Bear Crawl

*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.