Archives | Fit 262

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

Warm-up

Warm-up (No Measure)

3:00 SHOULDER FLOW | 2-3 SETS

5 PVC Passes

3/3 Around the World

:10 OH Hold w/ PVC

10 Strict Presses with PVC

:10 OH Hold w/ PVC

10 Alt Lunges w/ PVC in Back Rack

AMRAP x 4 MINUTES

20 Hops Over PVC

10 PVC Bent Over Rows

10 Hollow Rocks (Holding PVC in OH position)

20 Mountain Climbers

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (3211)

(Score is Weight)

Workout

Metcon (6 Rounds for time)

EVERY 2:00 x 6 SETS

30 Double Unders

10 Strict Press (65/45)|(45/35)

30 Double Unders

(Score is Each Round for Time)

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

RUN OR ROW 1000 METERS

then…

1 minute couch/side

30 second bar hang

..then, 3 rounds of:

5 ring rows or strict pull ups

7 perfect push ups

9 air thrusters

Fun Time Fran Time playlist:

https://open.spotify.com/playlist/4LqqSFAGwhnUhRc7DcjBF6

Skill

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 — 4 Thrusters (Building)*

MIN 2 — :40 Practice Gymnastic Kipping Pull-up**

*Start light and build each minute. Goal is to end 40-50% above the workout weight.

**Drill connecting reps with the push away from the bar.

(Score is Weight)

Workout

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

Walk 200 meters

2:00 Foam Roll Upper Back / Lats

1:00 Child Pose

(No Measure)

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 SETS (6 Min Cap)

:30 on Bike, Rower, or Ski (EZ in RD1 / Moderate in RD2)

10 Alt Sampson-Step Back Lunges (:01 Pause OH)

10 Slam Ball or Wall Ball Deadlifts

10 Slam Ball or Wall Ball Strict Press

10 Slam Ball or Wall Ball Bent Over Row

20 Toe touches to the top of the Ball (fast feet)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

12 Ring Rows

12 Slam Balls

-Rest 1:00-

AMRAP x 3 MINUTES

8 Ring Rows

8 Slam Balls

-Rest 1:00-

AMRAP x 2 MINUTES

4 Ring Rows

4 Slam Balls

(Score is Rounds + Reps)

Tuesday

CrossFit 262 – CrossFit

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Handstands (15 minutes to work)

Work on any handstand position or skill.

Great Lakes (Time)

800m Row

21 OH Squat (95/63)

21 Toes to Bar

21 Box Jumps

400m Row

15 OH Squat

15 TTB

15 Box Jumps

200m Row

9 OH Squat

9 TTB

9 Box Jumps

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Max Wall Balls

:30 Plank Hold

STATION 2

1:00 Max Sit-ups

:30 Tuck Hold

STATION 3

1:00 Max KB Swing

:30 Squat Hold

STATION 4

1:00 Up-Downs

:30 Plank Hold

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

40-30-20-10*

Single DB Box Step Up (50/35)

*50′ HS Walk After Each Set

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Easy Bike

20 Alt. Groiners

20 KB Deadlifts

into…

2 ROUNDS

1:00 Moderate Bike

16 Alt. Lunge Steps (Bodyweight)

12 RKB Swings

into…

3 ROUNDS

:30 Hard Bike

8 Goblet Lunges

6 American KB Swings

Workout

Metcon (4 Rounds for reps)

4 SETS

2:00 Max Cal Bike

1:00 KB Swing (53/35)|(35/26)

1:00 KB Goblet Lunges

-1:00 Rest b/t Sets-

(Score is Reps)

Finisher

Metcon (No Measure)

“TABATA”

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 3 Burpee Muscle-Ups

MIN 2 – 5 Power Snatch (155/105)

(No Measure)

Tuesday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

10 Lunge + Twists

8 Goblet Squats

6 Up-Downs

Strength

Back Squat (5-5-5-5)

5-5-5-5

Tempo Back Squat (32X1)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Back Squats (95/65)|(65/45)

10 Burpees Over Bar

(Score is Rounds + Reps)

Tuesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200 meters

20 Alt. Groiners

20 KB Deadlifts

into…

Run 200 meters

16 Alt. Lunge Steps (Bodyweight)

12 Russian KB Swings

into…

Run 200 meters

8 Goblet Lunges

8 American KB Swings

Workout

Metcon (Time)

4 SETS

Run 200 meters

20 KB Swing (53/35)|(35/26)

20 KB Goblet Lunges

Run 200 meters

-1:00 Rest b/t Sets-

Note total time

RX+ finish each round with 5/3 bar muscle ups

Finisher

Metcon (No Measure)

“TABATA”

TABATA 1 – Hollow Hold

-Rest 1:00-

TABATA 2 – Deadbugs

*Complete all 8 Rounds of T1 then transition to T2.

(No Measure)

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (2:30 CAP)

5/5 Single Arm KB Strict Press w/:02 pause overhead

5/5 Single Arm KB High Pulls

10 Alt. Step-Ups

:30 Bike

Into ….

2 ROUNDS (2:30 CAP)

50m Double KB Overhead Carry

10 Hollow Rocks

1:00 Bike

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 15 KB or DB Push Press

MIN 2 – 15/12 Cal. Bike

MIN 3 – 15 Box Jumps

(Score is Weight)

NEW YEAR NEW CYCLE

CrossFit 262 – CrossFit

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TRAMUP (No Measure)

Row 500 Meters

10 arm circles FWD. 10 BACK

10 Strict Pull Ups or ring rows

10 Russian KB Swings, light

20 Air Squats

10 Samson Lunges

10 Strict Toes to Bar

20 Butterfly Sit Ups

20 Push Ups

MOVE WITH INTEGRITY
2020 MUSICK!

https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T

Challenge of the Week 1.6.20 (AMRAP – Reps)

Two minutes max Strict Push Ups.

Rules:

– body must move as a unit (no squirming, worming or low hips)

-start in a push up plank, touch chest to ground, return to the top of a plank

-reps start from and finish at the top of a plank. no starting reps from the bottom.

-take as many breaks as you need

-Once two minutes expires, you are done.

-modify with bench, box, etc

-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum

Sumo Deadlift (12-12-12-12-12)

Alternating EMOM 15

Min 1: 12 Sumo Deadlifts, 1121 tempo

Min 2: 2 less than max reps strict pull up

Min 3: Complete rest – catch up with your neighbor

Metcon (2 Rounds for reps)

With a partner:

12 Minutes Continuous Clock:

Alternating EMOM:

Partner A: Max Calorie Row

Partner B: Max Burpees
Switch off every minute.

2 Scores: total calories

and total burpees.

Obviously you’ll need to communicate with your partner on how many burpees you’re getting each round.

NEW YEAR NEW CYCLE

CrossFit 305, CrossFit A1A – CrossFit

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TRAMUP (No Measure)

Row 500 Meters

10 arm circles FWD. 10 BACK

10 Strict Pull Ups or ring rows

10 Russian KB Swings, light

20 Air Squats

10 Samson Lunges

10 Strict Toes to Bar

20 Butterfly Sit Ups

20 Push Ups

MOVE WITH INTEGRITY
2020 MUSICK!

https://open.spotify.com/playlist/7HlXNs9y1tJUDDPc3EC23T

Challenge of the Week 1.6.20 (AMRAP – Reps)

Two minutes max Strict Push Ups.

Rules:

– body must move as a unit (no squirming, worming or low hips)

-start in a push up plank, touch chest to ground, return to the top of a plank

-reps start from and finish at the top of a plank. no starting reps from the bottom.

-take as many breaks as you need

-Once two minutes expires, you are done.

-modify with bench, box, etc

-RX is ALL good reps, counted by a judge or video taped and posted to the FB athlete forum

Sumo Deadlift (12-12-12-12-12)

Alternating EMOM 15

Min 1: 12 Sumo Deadlifts, 1121 tempo

Min 2: 2 less than max reps strict pull up

Min 3: Complete rest – catch up with your neighbor

“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.
Welcome Back! GET SOME.

Spend at least 5 minutes in a coach led stretch immediately after the final row (feel free to spend the first minute just laying there.)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 Push-ups

15 Air Squats

STATION 2

AMRAP

10 Ring Rows

20 Mountain Climbers

STATION 3

AMRAP

10 Plate Ground 2 OH

30 Russian Twists

STATION 4

AMRAP

10 Plate OH Lunges

40 Single Unders

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

15 Cal Row

-Rest 1:00-

30 Cal Row

-Rest 2:00-

45 Cal Row

-Rest 3:00-

*No additional rest b/t Sets

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Row

10 Alt. Groiners

10 Glute Bridges

:30 Shoulder Taps

THEN…

2 ROUNDS

5 Inchworms + Push-up

10 Slamball Deadlifts

10 Barbell Goodmornings

:30 HS Hold/Nose to Wall Hold

Extended Warm-up

Deadlift (3-3-3)

3-3-3

Tempo Deadlift (30×1)*

*Goal is to build from light to moderate-heavy then continue building the DL to workout weight without tempo after 3rd set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

8-6-4-2-4-6-8

Deadlift (275/185)|(185/135)*

*After Every Set Complete…

8 Handstand Push-ups (Strict Optional)

16 Slam Balls (30/20)|(20/10)

(Score is Time)

C. STRENGTH / GYMNASTICS

Back Squat (1RM)

Build to 1RM Back Squat

(Score is Weight)

-Rest as Needed-

Back Squat (3 x Max Reps)

3 SETS

Max Reps Back Squat @ 75% of 1RM

(Score is Each Round for Reps)

Monday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

6/4 Cal Bike

8 Ring Rows

10 Jumping Air Squats

Strength

Metcon (Weight)

EVERY 1:15 x 7 SETS*

1 High Hang Power Clean

+

2 Hang Power Clean

*Keep loading light-moderate.

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

10/8 Cal Bike

8 Hang Power Clean (95/65)|(75/55)

6 Pull-ups

-8:00 Hard Cap-

(Score is Time)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (5 MIN CAP)

50m Jog

50m Skip

5/5 Split Squats

10 Up-Downs

Immediately into …

TABATA (4 MINUTES)

8 ROUNDS :20 ON / :10 OFF

MVMT 1: Single-Unders

MVMT 2: Lateral Single-Unders

MVMT 3: SLOW High Jump Singles

MVMT 4: Single Unders w/double-under wrist speed (jump rope held in right hand)

MVMT 5: Single Unders w/double-under wrist speed (Left Hand)

MVMT 6: 3 Singles + 1 Double-Under

MVMT 7: 2 Singles + 1 Double-Under

MVMT 8: See if you can string 5+ double-unders together!

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

200m Run

10 Alt. DB Suitcase Lunges

20 Double-Unders

10 Burpees

(Score is Rounds + Reps)

Michael

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

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Metcon

Michael (Time)

3 Rounds for time of:

800m Run

50 Back Extensions

50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here

Sunday Funday

CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit

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Weightlifting

Power Snatch (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

50-35-20

Wallballs*

pull-ups*
Every break of the wallball perform 30 air squats. Choose your weight wisely.

Every break of the pull-ups perform a 400m run. If you do not have pull-ups, what are you waiting for! If you need help getting your first pull-up, have a conversation with your coach about how we can make you a more functional human being.

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

3 Burpees Every Minute then…

Run for Distance

STATION 2

3 Burpees Every Minute then…

Bike for Distance

STATION 3

3 Burpees Every Minute then…

DB Devil’s Press

Sunday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES – 1:00 @ EACH STATION

Min 1 – Bike (Easy)

Min 2 – Lateral Box Step Overs (Low Box)

Min 3 – 5/5 DB Deadlift + 5/5 DB Hang Muscle Snatch

Min 4 – Bike (Hard)

Min 5 – Lateral Box Step Overs (High Box)

Min 6 – 10 Alt DB Snatch

Workout

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – 15/12 Cal. Bike

MIN 2 – 12 Lateral Box Step-Overs

MIN 3 – 20 Alt. DB Snatches

(Score is Weight)

Finisher

Warm-up (No Measure)

2-3 SETS FOR QUALITY

10 Alt. Deadbugs

10/10 Single Arm DB High Pulls

5/5 Side Plank Rotations

(No Measure)

Saturday

CrossFit 262 – CrossFit

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3 Position Snatch

Hip + Knee + Floor

Snatch Grip Deadlift (3×3)

Metcon (Time)

3 Rounds:

400m Row

15 Power Cleans (135/93)

10 Push Jerks

-12min CAP-

(1 burpee per remaining rep)

Mega-Banger 2020

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

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Warm-up

Warm-up (No Measure)

1 mile run

Turkish get-up to the balance of 15 min
Spend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a band.