Dan | Fit 262

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

400m Coffee Talk Jog

(tell a friend about your weekend)

Then:

3 Rounds

8 PVC Thrusters

6 PVC Good Mornings

4 Alternating Down Dog -> Pigeon

Strength

Back Squat (3-2-1-1-3-2-1-1)

50-60-70%x4

Wave 1: 80×3, 85×2, 90×1, 95×1

Wave 2: 80×3, 85×2, 90×1, 95×1

Metcon

Happy Place (Time)

3 Rounds of:

15 Calorie Row

8 Power Cleans (115/83)[155/108]

Right into

3 Rounds of

8 Bar Facing Burpees

5 Shoulder to Overhead (same weight)

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

:45 Hollow Rocks

– :15 Rest –

:45 Slam Ball Deadlifts

– :15 Rest –

:45 Alt. Skaters

Into …

1 ROUND

:45 SLOW Arm Haulers

– :15 Rest –

:45 Slam Ball Ground 2 Overhead

– :15 Rest –

:45 Shuttle Sprints

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

2-4-6-8-10…

Sit-Ups

4-8-12-16-20…

Slam Balls

1-2-3-4-5…

10m Shuttle Sprint*

*Perform 1 – 10m Shuttle Run the 1st Round, then 2 – 10m Shuttle Runs the 2nd Round, etc.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

10 DB Front Raises

10 DB Lateral Raises

20 Hollow Flutter Kicks (1 Rep = 1 Right + 1 Left)

(No Measure)

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

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Warm-up

Warm-up (No Measure)

1 ROUND

50 Single Unders

12 Reverse Lunges

10 Step-ups

1 ROUND

25 Fast Single Unders

25 High Jump Single Unders

10 Air Squats

8 Box Jumps

1 ROUND

30 Double Unders or 5 Single-Single-Double Under Attempt

10 Jumping Air Squats

8 Box Jump Overs

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (1111)

(Score is Weight)

Workout

“THE BOOGEYMAN” (Time)

5 ROUNDS FOR TIME

10 Front Rack Reverse Lunges (155/105)|(95/65)

15 Box Jump Overs (20)

60 Double Unders

(Score is Time)
New Classic Workout

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

10 Squat

7 Push Ups

10 Glute Bridge

:20 Handstand or Plank

Workout

Metcon (4 Rounds for reps)

EMOM x 20 MINUTES

MIN 1 – :45 DBL KB FR Hold

MIN 2 – :45 Handstand Hold

MIN 3 – :45 DBL KB Glute Bridge Hold

MIN 4 – :45 Wall Sit Hold

MIN 5 – Max reps KB Thrusters

(Score is Total Thrusters )

Rx 35/26

Rx + 53/35

15 Minute Stairway to Heaven (AMRAP – Rounds)

15 minute AMRAP

Run 200 meters

Rest 30 seconds

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Single Unders

10 Plank to Pike Up

50m Row – Arms Only

Into…

1 ROUND

:30 High Single Unders

20 Alt. Plank Shoulder Taps

100m Row – Arms + ½ Slide

Into…

1 ROUND

:30 Double Unders/Fast Single Unders

:45 High Plank Hold

150m Row – Full Stroke

Workout

Metcon (Time)

EMOM x 12 MINUTES

MIN 1 – 50 Double-Unders

MIN 2 – :50 Plank Hold

MIN 3 – 250m/200m Row

(Score is Slowest Row)

Finisher

Metcon (No Measure)

2-3 SETS

10 Rower Pike-Ups

8 Rower Hamstring Curls

(No Measure)

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS (3:00 Cap)

10 PVC Pass Thrus

5 Inch Worm + Push Up

10 Bootstrappers

10 Tuck-Ups https://www.youtube.com/watch?v=obVuc0wZoss

Strength

Bench Press (2-2-2-2-2)

Same weight last week

E2MOM

After each set, perform 10-12 reps of strict Push-Ups.

Workout

Metcon (Time)

3 SETS

8 Power Snatch (65/45)

10 Tuck-Ups

-Rest 1:00-

2 SETS

10 Power Snatch (95/65)

15 Tuck-Ups

-Rest 1:00-

1 SET

12 Power Snatch (115/75)

30 Tuck-Ups

(Score is Total Time)

CrossFit A1A, CrossFit 305, CrossFit 262 – 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

:30 Max Cal Row

:30 Recovery

:30 Max Cal Row

:30 Recovery

STATION 2

:30 Max Plate Ground to Overhead

:30 Rest

:30 Max Plate Ground to Overhead

:30 Rest

STATION 3

:30 Max Cal Bike

:30 Recovery

:30 Max Cal Bike

:30 Recovery

STATION 4

:30 Plate Overhead Hold

:30 Rest

:30 Plate Overhead Hold

:30 Rest

CrossFit A1A, CrossFit 305 – CrossFit

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Weightlifting

Power Clean (2-2-2-2-2-2-2)

DEATH SPRINT (Time)

50 CALORIE ROW

40 WALLBALLS

30 BURPEES

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

EMOM

16 Box Step Ups + MAX Plank Hold

STATION 2

EMOM

5 Burpees + 5 DB DL + 5 DB Hang Power Clean

STATION 3

EMOM

16 Lunges + MAX Squat Hold

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt DB Snatch (50/35)

20 Burpees to Plate

20 Toes to Bar

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)*

10 Scap Pull-Ups**

10 Alt. Groiners

10 Cossack Squats

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes

**Progress to 5 Kipping Swings for Rounds 3 & 4

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Cal Row

100 Pull-Ups

30 Front Squat (185/125)|(135/95)

50 Pull-Ups

50 Cal Row

30 Front Squat

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (5 Rounds for distance)

SNATCH COMPLEX

5 SETS

1 Power Snatch

+

1 Hang Power Snatch

+

1 Below the Knee Power Snatch

*Start moderate and build to heaviest set with perfect mechanics.

-Rest as Needed b/t Sets-

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)

CrossFit 262 – CrossFit

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Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Power Clean + Push Jerk

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

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Metcon

CHIPPERVALS I (No Measure)

ON A 3 MINUTE CLOCK PERFORM:

500 METER ROW

400 METER RUN

200 METER SINGLE ARM FARMERS CARRY 35/26

30 GOBLET SQUATS

100 METER SLED PUSH Z(WEIGHT TBD)

60 RUSSIAN KBS 35/26

20 4 FT BURPEE BROAD JUMP

PERFORM IN ANY ORDER YOU’D LIKE. SCALE FOR MOVEMENTS TO TAKE NO LONGER THAN 2 MINUTES.

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

5 Up Downs

10 Alt Step Ups

:30/:30 SA KB FR Hold

:30 Squat Hold

Into

2 ROUNDS

5 Burpees

8 Alt Weighted Step Ups

:30 DBL KB FR Hold

:30 Wall Sit Hold

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Burpees

:30 DBL KB Front Rack Hold

10 KB Suitcase Box Step-Ups

:30 Wall Sit

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Curl-Ups

10/10 Single Arm KB/DB High Pull

(No Measure)

CrossFit 262 – CrossFit

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Escape the Orca (Time)

With a partner. 1 partner working at a time, must be done in order but switch off however you want.

1k Row

50 Pull Ups [C2B]

1k Row

50 Burpees

1k Row

30 Toes to Bar

1k Row

30 Devil’s Presses (40s/25s)[50s/35s]

1k Row

10 Rope Climbs

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

15 second push up plank

10 supermans

5 strict pull ups

3 rounds:

5 strict press, empty bar

5 deadlift, building

Workout

Deadlift (5-5-5-5-5)

Keep getting stronger!!!

Strict Press (5-5-5-5-5)

Alternate with Deadlifts or do them after – coaches choice.

The French Quarter (Time)

21- 15- 9 of:

Hang Power Cleans

Burpees

Pick a weight you can do unbroken with great form and move efficiently.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)

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

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Warm-up

Warm-up (No Measure)

AMRAP X 6 MINUTES

10/8 Cal Row

10 Air Squats

10 Groiners

8 Lunges

8 Jumping Squats

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (2111)

(Score is Weight)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

12/10 Cal Row

5 Front Squats (155/105)|(95/65)

-12:00 Hard Cap-

(Score is Time)

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (4 Rounds for distance)

FOR MAX METERS*

5:00 Row

-Rest 2:30-

4:00 Row

-Rest 2:00-

3:00 Row

-Rest 1:30-

2:00 Row

*Reset rower before each effort.

(Score is Meters Each Round)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

JUNKYARD DOG WARM-UP

Grab a partner for this one and have some fun…

P1: L-Sit on the floor with arms extended to make the letter T.

P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)

After 10 reps, switch positions, after both have gone move on to part 2.

P1: Hold in the bottom of a push up on the floor until P2 jumps over, perform a push up and hold in plank as P2 crawls under.

P2: Perform 10 Reps (1 Rep = Jump over, crawl under)

then…

3 ROUNDS — 3 REPS OF EACH…

1. Down and Up (torso vertical and fast drive!)

2. Elbows High and Outside (bar speed and keep the bar close!)

3. Muscle Clean (bar speed and finish!)

4. Clean Drop (fast feet!)

5. Hang Power Clean (jump + pull under!)

Extended Warm-up

Clean and Jerk (Heavy 1-Rep)

ON A 10:00 RUNNING CLOCK…

Build Quickly to Heavy Single Power Clean & Jerk*

*Building should take you up to or past your weight in the workout.

(Score is Load)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Slow Bike, Run or Walk

3:00 Foam Rolling Lats & Shoulders

(No Measure)

C. STRENGTH / GYMNASTICS

Front Squat (3×7)

3 SETS

7 Front Squats (12×1)

*Use load from 20-Rep Max from last week’s Front Squat. :02 pause at the bottom of each squat.

-Rest as Needed b/t Sets-

(Score is Load)

“FLIGHT SIMULATOR” (Time)

FOR TIME

5-10-15-20-25-30-35-40-45-50..and back to 5 by 5 reps

Double Unders

*All sets must be performed unbroken.

-15:00 Hard Cap-

(Score is Total Time)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

100m Run

Into…

1 ROUND

10 KB Deadlift

5/5 KB Strict Press

10 Glute Bridges

5 Broad Jumps

1 ROUND

10 KB Swings

5/5 KB Push Press

5 Burpee Broad Jumps

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

200m Run

10 DBL Russian KB/DB Swing

600m Bike

10 DBL KB/DB Snatch

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

6/6 Single Leg KB Romanian DL

20 Alt. Deadbugs

(No Measure)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

MAX Box Jumps

STATION 2

MAX Cal Bike

STATION 3

MAX Push-Ups

STATION 4

MAX Cal Row

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400 easy

3 ROUNDS…

10 push ups

10 squats

10 Sit Ups

Workout

KAMIKAZE (Time)

Row 1000/800 meters

Run 800 meters

100 double unders

200 meter farmers carry

4 rope climbs

50 meter sled push

4 rope climbs

200 meter farmers carry

100 double unders

Run 800 meters

Row 1000/800 meters