Dan | Fit 262

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

Warm-up

Warm-up (No Measure)

3 ROUNDS

100m Run

5/5 Single Arm, Single Leg Bent over Row*

10 Glute Bridges

5 Inch Worms

*Position is similar to an RDL, right foot planted, left arm performs bent over row with the left foot elevated behind the body.

Strength

Deadlift (6-4-2-4-6)

6-4-2-4-6

Deadlift

(Score is Weight)

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 x 4 SETS

400m Run

MAX Deadlifts (225/155)|(155/105)

(Score is Reps each Set)

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 Cal Row

10 Alt. Plank T-Twists*

20 Walking Lunges

*From a plank, twist into a side plank and create a “T” shape with the body, reaching one arm up to the ceiling.

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

10/8 Cal. Row

30 Russian Twists

20 Alt. DB Front Rack Lunges

(Score is Each Set for Time)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:45 MAX Bicep Curls

:30 Rest

:45 MAX Superman Swimmers

:30 Rest

(No Measure)

CrossFit 262 – CrossFit

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Snatch Pull + Hang Snatch (Below Knee) + OH Squat (Build up in the complex)

Power Clean + Hang Squat Clean + Jerk

Building as far as technique allows.

Front Squat (2-2-2-2-2…)

3 second pause on first rep. Build to higher than last week.

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 Hollow Hold

1:00 Max Push-Ups

STATION 2

:30 Glute Bridge Hold

1:00 Max Sit-Ups

STATION 3

:30 Plank

1:00 Max Air Squats

STATION 4

:30 Squat Hold

1:00 Max Burpees

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

10 Box Step-Overs

:30 Cross Body Hold/Side

10 KB Deadlifts

-1:00 Rest // Review-

1 ROUND

5 Box Jump Overs

:30 Cross Body Carry/Side

10 Russian KBS

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES*

10 Box Jump Overs

100m KB Cross Body Carry**

10 Russian KBS

*Goal is to move perfectly through all 14 mins.

**One KB in Front Rack position and one KB in Overhead position. Switch positions at 50m.

(Score is Rounds + Reps)

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES*

400m Run

500m Row

1000m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Option**

*Goal is to move steadily for all 35 minutes.

**Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Glute Bridge Hold or Bridge-Ups

Quad Heel Touches

Sit-Thrus

(Score is Rounds + Reps)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

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)

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Strict Chin Ups*

2-4-6-8..and so on

Hang Power Clean (135/103)|(95/63)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

*RX+ Bar Muscle Ups

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

200m Run

10 DB Goblet Box Step-Overs

7/7 DB Strict Press

5 Burpees

Strength

Push Press (10-10-10)

10-10-10

Push Press

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 5 Push Press (155/105)|(115/75)

MIN 2 – 15 Box Jumps Overs (24/20)

(No Measure)

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

Run 400m then

Max Box Step-Ups in remaining time

STATION 2

Run 400m then

Max KBS in remaining time

STATION 3

Run 400m then

Max distance Row in remaining time

STATION 4

Run 400m then

Max Goblet Squats in remaining time

CrossFit 262 – CrossFit

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Metcon (No Measure)

3 Rounds not for time:

12 GHD Sit Ups

12 GHD Hip Extensions

12 Side Bends/Side

2 Rope Climbs

Metcon (Time)

For Time:

2 Rounds:

600m Row

40 Wallballs

20 Hang Power Snatch (75/53)

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

EXTENDED RUNNING WARM-UP

200m Jog

into…

2 SETS

50′ Butt Kickers

50′ High Knees

25′ Walking Leg Kicks

25′ Ankle Grab + Bow

into…

3 SETS

(Increase pace each run & each set)

25m Jog

50m Run

75m Run + 25m Jog

(No Measure)

Metcon (Time)

10 SETS

100m Sprint*

*All out effort each run…no gaming it.

-Rest as Needed b/t Sets-

(Score is Slowest Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5×1)

5×1

High Bar Back Squat*

*Perform all sets at the same heavy weight across.

(Score is Weight)

Squat Clean (5×1)

5×1

Squat Clean*

*Perform all sets at same heavy weight across.

(Score is Weight)

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

1:00 Max Double Unders

1:00 Plank

1:00 Max Double Unders

STATION 2

AMRAP

10 Hollow Rocks

10 DB Push Press

STATION 3

1:00 Max Jumping Lunges

1:00 Wall Sit

1:00 Max Jumping Lunges

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

With a partner:

Switch off every :45 on rower/bike/ski erg for 12 minutes. Get sweaty, get a good cardio warm up.

Strength

Metcon (No Measure)

3 Rounds not for time:

12 Ring Dips

12 Low Ring Push Ups

Metcon

Metcon (Time)

10 Rounds for time:

4/3 Strict HSPU

4 Toes to Bar

20 Double Unders

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Shoulder Press (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.

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Number of push jerk, burpee/dubs rounds MUST be completed for jerks to count)

COW #5 (Time)

21-15-9

Box Jump 24/20

Kb Swing (American) 53/35

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

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

6 Burpees

4 Alt. Groiners

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (4211)

(Score is Weight)

Workout

“FAR FROM HOME” (Time)

FOR TIME

25-20-15

Cal Row

15-20-25

Front Squat (135/95)|(95/65)

10-10-10

Burpees

(Score is Time)
*New NCFIT Classic Workout

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

TABATA #1

:20 ON // :10 OFF; 8 ROUNDS

MVMT 1 – Slam Ball Deadlifts

MVMT 2 – Hollow Hold

MVMT 3 – Air Squats

MVMT 4 – Alt. Groiners

-1:00 Rest // Review

TABATA #2

MVMT 1 – Slam Balls

MVMT 2 – Tuck-Ups

MVMT 3 – Wall Sit

MVMT 4 – Mountain Climbers

Workout

Metcon (4 Rounds for reps)

EMOM x 16 MINUTES

MIN 1 – :45 MAX Slam Balls

MIN 2 – :45 MAX Tuck-Ups

MIN 3 – :45 MAX Wall Sit

MIN 4 – :45 MAX Mountain Climbers

(Score is Each Round for Reps)

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 Wall Balls

STATION 2

Max Wall Ball Push Press

STATION 3

Max Wall Ball G2OH

STATION 4

Max Wall Ball Up-Down*

*Place hands on Wall Ball, jump the feet back to a plank, then jump forward and stand

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

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Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS

50 Single Unders

30 Bicycle Crunches

15 Air Squats

Strength

Hang Power Clean (3×5)

3×5

Hang Power Clean

-12:00 Hard Cap-

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

10 Hang Power Cleans (155/105)|(115/105)

25 Sit-ups

60 Double Unders

(Score is Time)

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Run 150m (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm

MIN 5 – Goblet Lunges

Strength

Sumo Deadlift (2-2-2-2-2)

5 heavy sets of 2! Should be touch and go, back stays flat.

Workout

Metcon (Time)

For Time:

75 Pull Ups

75 Kettlebell Swings (53/35)

75 Kettlebell Goblet Lunges
At minutes 0, 5, 10, 15, etc. you must do 10 burpees.

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

Strength

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

Build up to 5 pounds heavier than last week and do 5 sets art that weight.

Box squat if your knees are funky.

Workout

KB Krissy (Time)

20 Russian KB Swings – Heavy as able

20 Goblet Lunges, Same weight

Row 500/400 meters
(Score is Time)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (2:30 CAP)

3 Push-Up to Pike (Down Dog)

4 LIGHT KB Suitcase Deadlifts

5 Cal. Row

-Rest :30 // Quick Teaching-

2 ROUNDS (2:00 CAP)

8 Alt. Shoulder Taps in Pike Position

6 Cal. Row

4 Moderate-Heavy KB Suitcase Deadlifts

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

21 Calorie Row

15 Pike Push-Ups

9 KB Suitcase Deadlifts

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

15 Glute Bridge Ups

1:00 Glute Bridge Hold

15/15 Clam Shells

:30/:30 Side Plank

(No Measure)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (2 Rounds for time)

2 SETS

80/60 Cal Bike

-Rest 5:00 b/t Sets-

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups