SATURDAY
CrossFit 262 – CrossFit
Deadlift (2×5 – 3×3)
Hang Clean (2×5 – 3×3)
Push Jerk (2×5 – 3×3)
Metcon (Time)
4 ROUNDS:
8 DEADLIFT (115/83)
4 BAR FACING BURPEE
8 HANG SQUAT CLEAN
4 BAR FACING BURPEE
8 PUSH JERK
4 BAR FACING BURPEE
Saturday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
Strength
Push Press (10RM)
FOR LOAD
10RM Push Press
(Score is Load)
Workout
Metcon (Time)
800 meter run
30 thrusters 75/43
20 burpees over the bar
Friday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners
2 ROUND
:30 Handstand Hold
10 Up-Downs
10 KB deadlifts
Skill
Warm-up (No Measure)
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
Deadlift, 5 reps adding weight
-Rest as Needed b/t Sets-
(No Measure)
Deadlift (5-5-5-5-5)
Workout
The Diamond Cutter (AMRAP – Rounds and Reps)
8 Minute AMRAP
60 Double Unders
20 DB or KB snatch
15 Push Ups
Push the pace.
Pick a weight that feels light for a practice set of 10 per side.
This is a SNATCH! Use the hips, not the arms. Make the weight float with biomechanics.
If you do this, you’ll be able to preserve your arms for push ups.
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (4 Rounds for calories)
FOR MAX CALS*
5:00 Bike
-Rest 2:30-
4:00 Bike
-Rest 2:00-
3:00 Bike
-Rest 1:30-
2:00 Bike
*Reset bike before each effort.
(Score is Cals Each Round)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners
2 ROUND
:30 Handstand Hold
10 Up-Downs
10 Box Step Ups
10 DB Deadlifts
Skill
Warm-up (No Measure)
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
-Rest as Needed b/t Sets-
(No Measure)
Workout
Metcon (AMRAP – Rounds and Reps)
E4MOM x 16 MINUTES
MIN 1-4 – Run 800m
MIN 5-8 – AMRAP of…
3 Wall Walk
15 Slam Balls (30/20)|(20/10)
-Rest 4:00-
E2MOM x 10 MINUTES
MIN 1-2 – Run 200m
MIN 3-4 – AMRAP of…
2 DB Up-Down (50/35)|(35/20)
4 DB Box Step-Ups (24/20)
(Score is Combined Rounds + Reps)
C. STRENGTH / GYMNASTICS
Snatch Balance (5-5-5)
SNATCH BALANCE
5-5-5*
*Keep loading light to moderate. Goal is speed and accuracy.
Metcon (Weight)
SNATCH COMPLEX
5 SETS
1 Squat Snatch
+
2 Hang Squat Snatch
+
1 Below the Knee Squat Snatch
*Start moderate and build to heavy set with perfect mechanics.
-Rest as Needed b/t Sets-
(Score is Load)
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8 Barbell Good Mornings
8 Kipping Swings
8 V-ups or Tuck-ups
8 Barbell RDLs
Strength
Sumo Deadlift (8-6-4-8-6-4)
8-6-4-8-6-4
Sumo Deadlift*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(Score is Weight)
Workout
Metcon (3 Rounds for time)
3 SETS
12-10-8
Deadlifts (185/125)|(115/75)
Toes 2 Bar
-1:30 Rest b/t Sets-
(Score is Each Set for Time)
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
100m Run
Into…
AMRAP x 5 MINUTES
20 Mountain Climbers
10 Step Ups
5/5 SA KB Push Press
Into…
100m Run
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Alt. KB Push Press*
100m Run
12 Alt. KB Suitcase Step-Ups
*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.
(Score is Rounds + Reps)
Friday Monster Mash
CrossFit 262 – CrossFit
Beyond the Pines (Time)
Part A:
12 – 10 – 8
-Single Arm Devil’s Press (40/25)[50/35]
-Straight Body King Kongs
[Rx+ 3-2-1 Seated Legless Rope Climb on short ropes]
Part B:
30 – 20 – 10
-Single Arm DB Thrusters (40/25)[50/35]
-4x Double Unders (120-80-40)
-Butterfly Sit ups
Part C:
3 Rounds
500m row
1:00 Plank (any way)
You choose the order in which you choose to complete the Parts (A, B, and C).
Once you start a part, you need to finish it before moving on to another.
Score is time when all 3 parts have been completed.
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Slam Balls
10 Slam Ball Lunges
STATION 2
AMRAP
15 Slam Balls
15 Slam Ball Sit-Ups
STATION 3
AMRAP
20 Slam Balls
20 Jumping Jacks
STATION 4
AMRAP
30 Slam Balls
30 Mountain Climbers
Thursday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
PLAY A GAME!
then…
3 ROUNDS
5 Inch Worm + Push-Up
10 KB Sumo DL
:20 Jump Rope*
1st Round: Single Unders
2nd Round: Backwards Single Unders
Workout
Walk In The Park (Time)
1000/800 meter Row or Run
100 yard Burpee Broad Jump (6×50′)
1000/800 meter Row or Run
200 Meter Farmers Carry*
1000/800 meter Row or Run
Then:
5-10-15-20-25 Cal Row
10-20-30-40-50 Air Squat*
RX = 35/26 x 2, Air Squats
*RX+ = 53/353 x 2, Wall Ball 14/10
RX++ = 70/53, 20/14 Wall Ball
Thursday Lifting
CrossFit 262 – CrossFit
Snatch Pull + Hang Snatch (4×2(snatch pull + knee))
Complex
Power Clean (3×1 @ 85%)
50-60-7-x2
75-80×1
3×1 @ 85% (5% heavier than last week)
Clean Pull (4×3 @ 100%)
Single Leg RDL (3×8-10)
Make them better than last week. That doesn’t necessarily mean heavier.
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
FOR TIME (7:00 CAP)
1 ROUND
10 Scap Pull-ups
10 Knee Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Ring Rows
10 Hand Release Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Jumping Pull-up Negatives
10 Push-ups
:30 OH Plate Hold
1 Wall Walk
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
Thursday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Double Unders
:30 Burpees
:30 Double Unders
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
:30 Single DB Front Squats
:30 Squat Hold
:30 Single DB Front Squats
STATION 4
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
10 Up-Downs
10 KB Deadlift
8 Knee Push-ups
8 KB Up-Right Row
6 Burpees
6 KB Sumo DL High Pull
Workout
Metcon (Time)
FOR TIME
500m Row
-2:30 HARD CAP-
(Score is Time)
-1:00 Rest b/t Efforts-
EMOM x 10 MINUTES
MIN 1 – 6 Push-Ups + 15 Sit-Ups
MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls
(No Measure)
-1:00 Rest b/t Efforts-
AMRAP x 2:30 MINUTES
Row for Meters
(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.
Wednesday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes Cardio
2 ROUNDS
10 PVC Pass Thrus
10 Hanging Knee Raises
2 ROUNDS
10 PVC Tempo Overhead Squats
10 Supermans
Strength
Metcon (No Measure)
4 Rounds not for time:
30 Russian Twists (count every tap. use a heavy plate such as 45/35 lbs)
2 Turkish Get Ups per side (building up in weight)
:20 L sit hang or hold.
5 Pistols per side (assisted if necessary)
Workout
Metcon (Time)
9 – 15 – 15 – 9
Power Snatch (75/53)
OHS (75/53)
Toes to Bar
Burpee Box Jump Overs (24/20)
9 of each, 15 of each, 15 of each again, 9 of each.
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES*
:30 Bike (increase RPM by 2, every round!)
10 Alt. Cossack Squats**
5/5 Single Arm Ring Rows
*Every minute on the minute (including 3-2-1 GO), perform 5 Burpees
Workout
Metcon (Time)
5 ROUNDS FOR TIME
20 Alt. Lunges
15 Ring Rows
10 Cal. Bike
-12:00 Hard Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Quad Smash with Roller
20 Slow Mountain Climbers
10 Glute Bridge-Ups
5/5 Single Leg Glute Bridge-Ups
(No Measure)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8/6 Cal Row
10 Air Squats
6/6 SA Ring Row
Strength
Metcon (6 Rounds for weight)
EVERY 1:30 x 6 SETS
1 Hang Power Clean
+
1 Power Clean
+
2 Front Squats
(Score is Weight)
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 7 Power Cleans (Athlete Choice)*
MIN 2 – 35 Air Squats
MIN 3 – 16/13 Cal Row
*Power Clean Starts moderate and then can build every round or every other round.
(Score is Weight)
Wednesday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
Run 100 meters
2 ROUNDS
10 PVC Tempo Overhead Squats (3211)
10 Scap Pull-Ups
Strength
Strict Press (5-5-5-5-5)
Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Hang Power Cleans
9 Push Press
9 Toes to Bar
RX 95/63
RX+ 115/73
()
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (3 Rounds for time)
ON A 3:00 RUNNING CLOCK…
20 Push-up
30 Russian KB Swing (70/53)
75 Double Under
-Rest 1:30-
ON A 5:00 RUNNING CLOCK…
40 Push-up
50 Russian KB Swing
100 Double Under
-Rest 1:30-
ON A 7:00 RUNNING CLOCK…
60 Push-up
70 Russian KB Swing
125 Double Under
*In each set, work until the clock expires or the work is completed. If the work is completed, rest the remainder. Add :01 for every rep not completed to the total time.
(Score is Time Each Set)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
10 Alt Groiners
2 ROUNDS
:20 Active Overhead Hold w/ PVC Pipe*
10 Tempo Overhead Squats (3211)
10 Scap Pull-Ups
5 Kipping Swings
Strength
Front Squat (10RM)
FOR LOAD
10RM Front Squat
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Overhead Squat (95/65)|(65/45)*
9 Up-Downs
9 Knee 2 Elbow
*Option to perform barbell Front Squat if needed.
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Back Squat (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Back Squat
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
-Rest 5:00-
Push Jerk (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Push Jerk
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
8 Cal Row
8 Jumping Squats
STATION 2
AMRAP
10 Sit-Ups
10 Box Jumps
STATION 3
AMRAP
12 Cal Row
12 Jumping Squats
STATION 4
AMRAP
14 Sit-Ups
14 Box Jumps
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
6 Renegade Rows*
*1 Push-Up + 1 DB Row R + 1 DB Row L
STATION 2
AMRAP
6 DBL DB Snatch
18 Double Unders
STATION 3
EMOM
15 Burpees
Tuesday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP…
-In teams of 2 (need a light or moderate KB or DB)
1 set of each
P1 → Row @ EZ Pace
P2 → 10 Groiners + 10 KB or DB Swings + 5/5 KB or DB Snatch (P2 is timer)
-then switch!-
P1 → Row @ MOD Pace
P2 → 20 KB Taps from Plank + 5/5 KB Thruster + 10 KB Goblet Lunge
-then switch!-
Back Squat (5-5-5-5-5)
Strength
OOOH MAH LAGS! (Time)
5 rounds FOR TIME
Run 200 meters
Walking Lunge 100 feet
RX – no weight
RX+ 35/26 KB, hold anyway
Optional Finisher
Metcon (No Measure)
3 SETS
20 Sit ups, add weight as able
20 Hollow Rocks
-Rest as Needed b/t Sets-
(No Measure)
262sday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
50 Single Unders
10 Hollow Rocks
5 Strict Pull Ups/10 Ring Rows
2 Kicks up to Handstand (wall or freestanding)
Skill
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Metcon
Blastoise (Time)
5 Rounds for Time:
50 Double Unders
40 Reps of _____*
*Round 1: Wall Balls
Round 2: Pull Ups
Round 3: Push Ups
Round 4: Pull Ups
Round 5: Wall Balls
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 CAP)
100m Run
8 Scap Push-ups
8 Up-Downs
100m Run
5 Push-ups
5 Burpees
Strength
Push Press (8-6-4-8-6-4)
8-6-4-8-6-4
Push Press*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15 Push Press (75/55)|(45/35)
35 Burpees
15 Push Press (95/65)|(65/45)
400m Run
15 Push Press (115/75)|(75/55)
35 Burpees
15 Push Press (135/95)|(95/65)
-14:00 Hard Cap-
(Score is Time)