Dan | Fit 262

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike

10 Alt. Step-Ups

6/6 Single Arm KB High Pulls

-1:00 Rest-

1 ROUND

1:00 Bike (faster RPM this round)

10 Alt. Step-Ups w/light KB

10 KB Upright High Pulls

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 16/13 Cal. Bike

MIN 2 – 14 KB Goblet Box Step-Ups

MIN 3 – 18 Upright KB High Pulls

(Score is Load)

Announcements

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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 Burpees to Plate

20 Plate G2OH

STATION 2

AMRAP

20 Plate G2OH

30 Sit-Ups

STATION 3

AMRAP

30 Sit-Ups

40 Plate OH Lunges

STATION 4

AMRAP

40 Plate OH Lunges

50 Double Unders

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

120/100 Cal Bike

(Score is Time)

-Immediately Into-

COOL DOWN

5:00 Slow Pedal & Nasal Breathing

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

C. STRENGTH / GYMNASTICS

Metcon (3 Rounds for reps)

3 SETS

15 Bench Press (Bodyweight)

Max Unbroken Strict Pull-Ups

(Score is Reps for Each Set)

Monday

Announcements

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CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 Goblet Lunges (53/35)

30 Perfect Push-ups

400m Run

30 Perfect Push-ups

40 Goblet Lunges

50 Box Jump + Step-Down

400m Run

(Score is Time)

Challenge of the Week!

Metcon (Distance)

Max Handstand Hold (No wall)

Score is total time in seconds

Monday

Announcements

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

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Warm-up

Warm-up (No Measure)

1 ROUND

15 KB Deadlift

10 Up-Downs

5 Inchworm + Push-up

into…

1 ROUND

12 KB High Pull

8 Burpees

4/4 Reverse Lunges

into…

1 ROUND

10 KB SDHP

5 Push-ups

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (2211)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

10 KB Sumo Deadlift High Pull (53/35)|(35/26)

10 Push-ups

-1:00 Rest-

AMRAP x 4 MINUTES

8 KB Sumo Deadlift High Pull (53/35)|(35/26)

8 Up-Downs

-1:00 Rest-

AMRAP x 3 MINUTES

6 KB Sumo Deadlift High Pull (53/35)|(35/26)

6 Burpees

(Score is Rounds + Reps)

Sunday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

PLAY A GAME!

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15-12-9

Plate Ground to Overhead

Burpees to Plate

-12:00 Hard Cap-

(Score is Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

1:00 Plate Gun Hold

15 Overhead Plate Tricep Extensions

(No Measure)

Sunday

Announcements

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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

Run 800m

Max Push-Up to Pike in remaining time

STATION 2

Row 800m

Max DB Hang Power Cleans in remaining time

STATION 3

Bike 40/35 Cal

Max DB Front Squats in remaining time

Sunday

Announcements

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

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Warm-up

Strength

Workout

Metcon (Time)

Daniel Martinez and his twin turns 44″

TEAMS OF 2…

2 rope climbs 18’

1976 m row

16 clean and jerks 135/93

44 Wall Balls 20/14

44 pull-ups

44 burpees broad jump 4’

44 MB lunges

800m run (P1 and P2 run together)

*P1 works while P2 rests. Athletes can switch as needed

(Score is Time)

Sunday – REST DAY

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Sunday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up (No Measure)

44 synchronized burpees

Partner Workout

Metcon (Time)

“Daniel Martinez and his twin turns 44”

TEAMS OF 2…

(Score is Time)

Saturday

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

EMOM

15 Burpees

STATION 2

EMOM

15/12 Cal Row

STATION 3

EMOM

15 DB Suitcase Deadlift

STATION 4

EMOM

12/8 Cal Bike

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 4 MIN (w/light KB)

30 Single Unders

5/5 SA Ring Row (easy angle)

25’ SA Farmer’s Carry (right)

25’ SA Farmer’s Carry (left)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

40-30-20-10

Ring Rows

Double-Unders

-Rest 2:00-

AMRAP x 8 MINUTES

50m SA Farmer Carry (Right Side)

:30 Plank Hold

50m SA Farmer Carry (Left Side)

:30 Plank Hold

(Score is Rounds + Reps)

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

SATURDAY WOD

CrossFit 262 – CrossFit

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Thruster (2×5 – 2×3 – 1×2 – 3×1)

Metcon (Time)

4 ROUNDS:

500M ROW

20 AIR SQUATS

20 BUTTERFLY SIT-UPS

Saturday

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

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Warm-up

Warm-up (No Measure)

1 ROUND

20 Mountain Climbers

8/8 SA DB Front Squat

10/10 SL Glute Bridges

Into..

1 ROUND

25 Jumping Jacks

6/6 SA DB Push Press

10 Kip Swings

Into..

1 ROUND

100m run

4/4 SA DB Thruster

10 Kipping Knees to Chest

Metcon (3 Rounds for reps)

3 rounds

500 run

200 meter farmers carry 70/53 53/35

40 lunges

20burpees

rest until 10 minutes

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

50 Reps of “Bear Complex” (155/105*

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*Perform today’s barbell conditioning AFTER the strength portion

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

C. STRENGTH / GYMNASTICS

Bear Complex (3-3-3-3-3*)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
3-3-3-3-3*

Bear Complex**

*Start moderate and build to heaviest set of 3. Be careful with bringing the bar to the back…if unsure or too heavy, do not attempt. Train smart!

**1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*Perform today’s strength BEFORE the conditioning portion

(Score is Weight)

Friday

CrossFit 262 – CrossFit

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Valentine’s Day Dumbbhell (Time)

3 Rounds Of:

12 Burpee Box Jump Overs

24 Alt. DB Snatches (40/25)[50/35]

Right into

3 Rounds Of:

24 Weighted Box Step Overs

12 Single DB Devil’s Presses

Right into

3 Rounds Of:

12 Over the DB Burpees

24 Goblet Squats
Same weight DB used throughout.

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 – 6 Ring Muscle-Ups

MIN 2 – 15/12 Cal Bike

-Rest 6:00-

EMOM x 14 MINUTES

MIN 1 — 12 HSPU*

MIN 2 – 15/12 Cal Row

*Kipping or Strict — choose whichever option you need to work on more. Adjust reps as needed to get the work done in about :30-:40.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON BIKE

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)

14 DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New NCFIT Classic Workout – Happy Valentine’s Day!

C. STRENGTH / GYMNASTICS

Front Squat (5×1)

5×1

Front Squat*

*Perform at same heavy weight across

(Score is Weight)

Split Jerk (5×5)

5×5

Split Jerk

*Perform at same moderate weight across — this is a speed and technique focus today

(Score is Weight)

Friday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON ROWER

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Workout

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

5 pounds heavier than last week – rest as needed. Coach may choose to run lifts on an E2MOM clock.

If you finish early do 100 burpees while you wait.

“LOVE LOSS” (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Downs (RX+ 35/20 Devils Press)

14 Double DB Front Squat

16/13 Cal Row

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New BENCHMARK Workout – Happy Valentine’s Day!

Friday

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

AMRAP

8 Box jumps

8 Ring Rows

16 Lunges

STATION 2

AMRAP

10 Box Jumps

10 Ring Rows

20 Lunges

STATION 3

AMRAP

12 Box Jumps

12 Ring Rows

24 Lunges

STATION 4

AMRAP

14 Box Jumps

14 Ring Rows

28 Lunges

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 Quick Rounds (5:00 Cap)

10 Wall Ball Front Squats

20 Mtn. Climbers

10 Tuck Ups

20 Jumping Jacks

10 DB High Pulls

Partner Workout

Metcon (Time)

IN TEAMS OF 2 …

FOR TIME**

140 Wall Balls

200m Run

140 Cal. Bike

200m Run

140 Sit-Ups

200m Run

140 Alt. DB Snatch

200m Run

*Valentine’s Day Workout – “CUZ I LOVE YOU”

**P1 Works while P2 Rests. Split reps in any way, but complete in the written order. Partners Run the 200m together!

-18:00 Hard Cap-

(Score is Time)