Wednesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute. Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard Then… 20 Glute Bridge Ups 20 Arm Circles Forward...
Tuesday
CrossFit A1A, CrossFit 305 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds of: Row 200 meters @ 22 s/m 10 air squats, 2 sec. pause in bottom 10 ring rows or 5 strict pull ups, slow 10 dumbbell hang power snatch, light 10 v-upsSkillWarm-up (No...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - The 305 WorkoutView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 5 Single Ring Ring Rows 5 Kip Swings 5/5 SA DB BOR 5 Up-DownsStrengthMetcon (No Measure)3 SETS 7 Wide Grip Pull-ups 10/10 Supported SA DB Row...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (5 Rounds for weight)5 SETS 2 Power Cleans + 3 High Hang Power Cleans + 4 Hang Power Cleans -Rest as Needed b/t Sets- *Start moderate-heavy and build to heavy set of the...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - 30View Public WhiteboardWarm-upWarm-up (No Measure)2 ROUNDS 5/5 Single Arm DB Strict Press 10 Alt. Reverse Lunges (bodyweight) 5/5 Single Arm DB Push Press 5/5 Single Arm DB Suitcase Alt. Reverse Lunges*WorkoutMetcon (AMRAP -...
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)2 Rounds 3:00 Stations No Rest b/t Stations 1:00 Rest b/t Rounds STATION 1 AMRAP 10 Wall Ball 10 Push-ups STATION 2 AMRAP 10 MB Push Press 20 Mountain Climbers STATION 3...
Tuesday
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds Row 200m at 22 s/m 10 Band Pull Aparts 10 Lat Engagements 5 Ring RowsStrengthStrict Pullups (1 attempt at max unbroken strict pull ups)Legs stay straight in hollow position. No kipping at...
Deload Week
CrossFit 262 - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2 Rounds of: 15 Jumping Jacks 10 Alternating Butt Kickers 10 Alternating High Knees 10 Track Swings Front/Back 10 Track Swings Side/Side :30 Pigeon each side Then: Circle up and go over the squat:...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - BURNView Public WhiteboardWorkoutMetcon (No Measure)3 Rounds 1:00 Stations :20 transition b/t Stations 1:00 Rest b/t Rounds STATION 1 Max Cal Bike STATION 2 Max DBL DB Swing (eye-level) STATION 3 Max Burpees Over DBs STATION...
Monday
CrossFit A1A, CrossFit 305, CrossFit 262 - COMPETEView Public WhiteboardA. CONDITIONINGMetcon (Time)1 SET 10:00 Ski 10:00 Bike 10:00 Row -5:00 Rest b/t Sets- *Goal is razor-sharp pacing at a moderate-low pace. Match your meters every set.B. 60:00 GPPWarm-upWarm-up (No...