Lifting Thursdays

CrossFit 262 – CrossFit

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SNATCH PULL + HIP SNATCH (3×3 @ 60-70%)

Power Clean (1-1-1-1…)

50-60-70%x2

75%x1

3×1@80%

Clean Pull (3×3@95% of clean)

Single Leg RDL (3×8-10 per leg)

Thursday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Thursday

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

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Warm-up

Warm-up (No Measure)

FOR TIME (5 MINUTE CAP)

1 ROUND

100m Run

10 KB DL

10 KB High Pull

10 Wall Ball Front Squat

1 ROUND

100m Run

10 KB SDHP

10 Wall Ball Thrusters

10 Step-ups

Strength

Sumo Deadlift (10-8-6-4)

10-8-6-4

Sumo Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run

12 Wall Balls (20/14)|(14/10)

12 Sumo Deadlift High Pulls (95/65)|(75/55)

12 Box Jumps (24/20)

(Score is Rounds + Reps)

Wednesday

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

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Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS

30 Mountain Climbers

15 Sit-ups

10 DB Curl to Press

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2111)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS

15 DB Bench Press (35/25)|(25/15)

12 DB Renegade Rows*

*1 Rep = Row L + Row R (no push-up)

-into-

100 Sit-ups

-into-

30-20-10**

DBL DB Hang Snatch

**15/12 Cal Bike after each full round.

(Score is Time)

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (2 MIN CAP)

5 Bodyweight Kang Squats*

10 Alt. Groiners w/twist

20 Mountain Climbers

*Kang Squat = Goodmorning + squat + Bootstrapper + Finish the goodmorning

Into …

1 ROUND (4 MIN CAP)

1:00 Row

10 Alt. Step-Ups

1:00 Bike

10 Box Jumps w/step down

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

12/10 Cal. Row

7 Box Jumps

12/10 Cal. Bike

7 Box Jumps

-Rest 2:30-

Repeat!

(Score is Rounds + Reps)

Wednesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS:

200m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!

(No Measure)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

If you can’t make a 2 minute clock on the run, cut the distance down.

(Score is Reps)

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (5 Rounds for time)

5 SETS

20/15 Cal Bike

25 Russian KB Swing (70/53)|(53/35)

30 Box Step-Ups (24/20)*

-Rest 2:00 b/t Sets-

*No jump. Fast as possible step-up and down with full extension at the top. Wear a vest for full workout.

(Score is Each Set for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS:

100m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

2 ROUNDS:

10 Arm Haulers

10 DB Tempo Strict Press (31X1)

10 Scap Push Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row

(No Measure)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

(Score is Reps)

C. STRENGTH / GYMNASTICS

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)

Wednesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Row or bike for 4 minutes. Rx+ nose breathing only.

Then:

3 Rounds of

10 Air Squats

5 TLLTs

10 Powerball Shots (Light).

Then:

Go over wallball technique – how to catch the ball, where to hold it, do you drop your arms? do you start squatting early to cushion the ball? How far back from the wall do you like?

Try to refine all of that.

Workout

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

MAX Renegade Row*

*RR= DB Row R + DB Row L + Push-Up

STATION 2

MAX DB Bent Over Row

STATION 3

MAX DB Front Squat

STATION 4

MAX DB Push Press

Tuesday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Deep Squat Hold

Into…(8:00 Cap)

2 Rounds

10 Air Squats Narrow Stance

10 Push Ups

2 Rounds

10 Air Squats Wide Stance

10 RDLs, empty bar

2 Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (5-5-5-5-5)

KEEP GOING!!!!! YOU ARE GETTING SO STRONG!

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders -or- 150 Single Unders

15 Russian KB Swings AHAP

-11:00 Hard Cap-

(Score is Time)

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

4 Up-Downs w/right hand on DB*

:30 Tuck Hold

4 Up-Downs w/left hand on DB

6/6 Single Arm DB Strict Press

Into …

1 ROUND

4 Burpee w/right hand on DB

10 Sit-Ups

4 Burpees w/left hand on DB

6/6 Single Arm DB Push Press

Workout

Metcon (No Measure)

WORKOUT

EMOM x 15 MINUTES

MIN 1 – 6/6 Single Arm DB Burpee

MIN 2 – 12/12 Single Arm DB Push Press

MIN 3 – 18 Sit-Ups

(No Measure)

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

:30 Plank Hold

1:00 Plank Rotations*

*Push-up Plank to Elbow Plank and repeat!

STATION 2

:30 Squat Hold

1:00 Squat Jumps

STATION 3

:30 Hollow Hold

1:00 Sit-Ups

STATION 4

:30 Superman Hold

1:00 Burpees

Tuesday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS:

200m Run (increasing pace)

10 Up Downs

10 Scap Pull Ups

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!

(No Measure)

Workout

Metcon (AMRAP – Reps)

E2MOM x 20 MINUTES

MIN 1 & 2 – 400m Run/Row

MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*

*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.

If you can’t make a 2 minute clock on the run, cut the distance down.

(Score is Reps)

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

1. 3 SETS

800m Run

-Rest 4:00 b/t Efforts-

(Score is Time for Each Set)

2. NOT FOR TIME

1 Mile Jog (EZ Pace)

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Bootstraps

Into…(8:00 Cap)

2 Quick Rounds

10 Air Squats Narrow Stance

10 Elbow Punches

2 Quick Rounds

10 Air Squats Wide Stance

10 RDLs

2 Quick Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

Back Squat (10RM)

FOR LOAD

10RM Back Squat

(Score is Load)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean (95/65)|(65/45)

-11:00 Hard Cap-

(Score is Time)

C. STRENGTH / GYMNASTICS

Metcon (Weight)

FOR LOAD

12-9-6-3-1-3-6-9-12

Deadlift

-Rest as Needed b/t Sets-

*All reps must be done unbroken with a :01 pause on the ground. No slamming of the bar. Grip must stay on bar the whole time. Build every set to heavy single rep. Then on the way back up the ladder, the second half must be heavier than the first half.

(Score is Heavy Single)

Tuesday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Air Squats

:30 Burpees

:30 Deadlifts

:15 Rest

Strength

Power Clean (2RM)

ON A 12:00 RUNNING CLOCK…

Build to 2RM Power Clean

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

4 SETS

AMRAP x 3 MINUTES

3 Power Cleans (135/95)|(95/65)

6 Push-ups

9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

Monday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Single Unders

5/5 SA Russian KB Swings

5 Burpees

Strength

Push Press (8-6-6-4)

8-6-6-4

Push Press

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS*

20 Push Press (95/65)|(65/45)

15 Burpees Over Bar

20 Russian KB Swings (70/53)|(53/35)

50 Double Unders

-1:30 Rest b/t Sets-

*Start at a different movement each Set and work through movements in any order.

(Score is Each Round for Time)

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 SETS…

100m Run

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

7/5 Cal Row

20 Mountain Climbers

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 Strict DB Press

-Rest 2:00-

AMRAP x 8 MINUTES

Run 200 meters

5 Strict Pull Ups

(Score is Rounds + Reps)

Challenge of the Week!

Metcon (Distance)

AMRAP x 7min *

Max meter bike

*EMOM 10 jumping sqt, start with squats on 0:00)
Squat to a MB

Show your hips

Full extension of your knees

Jump and separate your feet from the ground

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Distance)

E2MOM x 16 MINUTES

MIN 1 & 2 — 10 DB Box Step Overs then Max Cal Row*

MIN 3 & 4 — Max Distance HS Walk

*DB Box Step-Overs (50/35)|(24/2)

(Score is Lowest Distance)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 SETS…

20 Arm Circles Forward

20 Arm Circles Back

:30 Doorway Stretch (L/R)

AMRAP x 8 MINUTES

20 Shoulder Taps

5 Push Up to Pike

:20 Pike Hold

7/5 Cal Row

20 Mountain Climbers

5/5 Single Arm Bent Over Row→Rows in the top of the Push Up*

*May progress to Rows in the top of the Push Up as desired by the athlete.

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

-Rest 2:00-

AMRAP x 8 MINUTES

12/10 Cal Row

10 HSPU

10 Renegade Rows (35/20)|(20/10)*

*Renegade Row = Row L + Row R + Push-Up

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Child’s Pose

1:00 Saddle + Arm Cross (R)

1:00 Saddle + Arm Cross (L)

1:00 Child’s Pose

1:00 Rebound Recovery

(No Measure)

C. STRENGTH / GYMNASTICS

Clean and Jerk (10RM)

ON A 15:00 RUNNING CLOCK…

Establish 10RM TNG Power Clean & Jerk

(Score is Load)

Metcon (No Measure)

EMOM x 7 MINUTES

3-5 Reps of Power Clean & Jerk (Use Same Load as 10RM)*

*Athlete should choose number of reps they can completely crisply EMOM.

(No Measure)

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 Alt. Groiners

1:00 Deep Squat Hold

Into…(8:00 Cap)

2 Rounds

10 Air Squats Narrow Stance

10 Push Ups

2 Rounds

10 Air Squats Wide Stance

10 RDLs, empty bar

2 Rounds

10 Empty Barbell Back Squats

10 Empty Barbell Hang Muscle Cleans

Strength

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

Warm Up: 50%-60%-70%x4

Wave 2: 80%x3, 85%x2, 90%x1

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders -or- 150 Single Unders

15 Russian KB Swings AHAP

-11:00 Hard Cap-

(Score is Time)

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

EMOM

15/12 Cal Row

STATION 2

EMOM

5 Burpees over DB + 7 DB Deadlift

STATION 3

EMOM

15/10 Cal Bike

STATION 4

EMOM

5 Burpees over DB + 7 DB Push Press

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (6 MIN CAP)

50m Shuttle Run

8 KB Sumo Deadlifts

8 KB Upright High Pulls

5 Scap Push-Ups + 5 Knee Push-Ups

10 Alt. Bodyweight Lunges

Workout

Metcon (7 Rounds for reps)

EVERY 2:30 FOR 7 SETS

100m Run

15 KB Sumo Deadlift High Pull

10-15 Push-Ups*

MAX Alt. Lunges

*Athletes choose how many Push-Ups they do every set. Stick with the same number every set. Try to complete the push-ups unbroken or 1 break.

(Score is Number of Lunges Each Set)