Dan | Fit 262

Monday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

EVERY 2:00 FOR 4 SETS*

:30 Single Unders

:30 Forward Lunges

:30 Good Mornings

SET 2

:30 Fast Singles

:30 Reverse Lunges

:30 Leg Swings

SET 3

:30 High Jumps

:30 Air Squats

:30 Inch Worms

SET 4

:30 Double Unders

:30 Jumping Air Squats

:30 Wide Stance Good Mornings

Strength

Deadlift (1×10)

ON A 10:00 RUNNING CLOCK…

Build to 10-Rep Deadlift

(Score is Weight)

Workout

“THE INFERNO” (Time)

FOR TIME

100 Double Unders

35 Air Squats

30 Deadlifts (165/115)|(95/65)

75 Double Unders

35 Air Squats

20 Deadlifts (185/125)|(115/75)

50 Double Unders

35 Air Squats

10 Deadlifts (225/155)|(135/95)

-15:00 Time Cap-

(Score is Time)
*New NCFIT Classic Workout

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

5:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

30 Wall Balls

20 Ring Rows

STATION 2

AMRAP

30 Plate Hops

20 DB Deadlift

STATION 3

AMRAP

30 Double Unders

20 DB Lunges

Sunday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Progressive Round Warm Up

Round 1:

10 Step Ups

15 Jumping Jacks

20 Mountain Climbers

Round 2:

10 Box Jumps

15 Ring Rows

20 Alternating V-Ups

Round 3:

10 Box Jump Overs

15 Supinated Ring Rows

20 V-Ups

Workout

DM Intervals 18 (AMRAP – Reps)

5 rounds of 60 seconds work, 30 seconds rest. Alternate exercises.

Strict Pull Ups

Dumbbell strict press

Box Step Ups, same dumbbells

Weighted sit up, one dumbbell

Double Unders

Choose a dumbbell weight that is challenging but allows at least 15 press reps and 20 step ups in each round

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MIN

100m Run

10 KB Deadlifts

10 MB Front Squats

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

8 ROUNDS FOR TIME*

P1 – 400m Run

While P2 Completes AMRAP of…

8 Wall Balls

12 Russian KB Swing

-17:00 Hard Cap-

(Score is Time)

*Partner 1 is the pacesetter; once they get back from the 400m Run, they switch out with and pick up where Partner 2 left off. Each Partner runs 4×400 for 8 total rounds.

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Sampson Stretches

10 Curtsey Squats

5 Inch Worms + Push-Up

10 Up-Downs

Partner Strength

Clean and Jerk (3-3-3)

IN TEAMS OF 2…

3-3-3

Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

Sunday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2:00 Row (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Row*

*Every 2:00 including 3,2,1 go..perform 10 Burpees

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Rows

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

Saturday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

50’ Shuttle Run

20 Single Unders

50’ SA OH KB Walk

20 Air Squats

At the 6:00 mark…

1:00 Bike for Cal (Mod fast pace)

Strength

Metcon (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 DBL Front Rack KB Hold (53/35)|(35/26)

MIN 2 – :45 DBL OH KB Hold

MIN 3 – Walking Rest

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

200m Run

30 Double Unders

12/10 Cal Row

7 KB Goblet Squats (70/53)|(53/35)

(Score is Rounds + Reps)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (Time)

FOR TIME

100 Wall Balls

30 Clean & Jerk (135/95)|(95/65)

50 Wall Balls

15 Clean & Jerk

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

C. STRENGTH / GYMNASTICS

Split Jerk (3-2-1-2-3)

3-2-1-2-3

Split Jerk*

*Take from rack or blocks. Second half of the wave 2-3 should be heavier than the first half of the wave for each set.

(Score is Weight)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS:

:30 Squats

:30 Jumping Jacks

:30 Hollow Hold

:30 Single Unders

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

40 Double-Unders

20 Air Squats

10 V-Ups

(Score is Each Round for Time)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS :20 ON / :10 OFF

MOVT 1 – MAX Push-Ups

MOVT 2 – MAX Ring Rows

(No Measure)

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

3 Rounds

2:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

EMOM

:45 MAX Alt DB Snatch

STATION 2

EMOM

:45 MAX Box Jumps

STATION 3

EMOM

:45 Up-Downs

STATION 4

EMOM

:45 Tuck-Ups

snowturday

CrossFit 262 – CrossFit

View Public Whiteboard

Clean Pull + Clean + Front Squat (2+1+2)

Metcon (Time)

5 ROUNDS:

9 Pull-Ups

12 Wall Balls

15 Box Jumps

Friday

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

F*** it – it’s FRIDAY Playlist!

https://open.spotify.com/playlist/0U7G6VwxKdSjQT2UIo7w1a

3 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm Front Rack Hold

:15 L arm Over Head Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Handstanding and handstand Walking. Have Fun!

No measure, but try for one long hold or one max distance walk within the minute.

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

Friday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Suitcase KB Deadlifts

5/5 Single Arm KB Front Rack Lunges

5/5 Single Arm KB Bent Over Row

10 Jumping Jacks

5 Kip Swings

Strength

Deadlift (5-5-5-5)

5-5-5-5

Tempo Deadlift (2121)

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

50m KB Farmer Carry (70/53)|(53/35)

15 Deadlifts (165/115)|(115/75)

50m KB Farmer Carry

15 Jumping Pull-ups

(Score is Time)

Friday

CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 Rounds:

Jog Down and Back x3

10 Ring Rows

10 Ring-Assisted Pistols

10 Samson Lunges

2 Wall Walks

Workout

Centurion Chipper (Time)

For Time:

25 Pull Ups [Rx+ 15/12 Muscle Ups]

50 Weighted Box Step Overs (53/35 lb KB – 24/20in)

100 Overhead Lunges (25/15 lb plate)

50 Weighted Russian Twists (20/14 lb Medball – count rights only)

25 Devil’s Presses (40/25)[50/35]

Optional Finisher

Metcon (No Measure)

30 banded tricep extensions (slow, squeeze at bottom)

:30 rest

15 banded tricep extensions

:30 rest

15 banded tricep extensions

:30 rest

15 banded tricep extensions

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

300m Row

Max Plank in Remaining Time

STATION 2

1000m Bike

Max Slam Balls in Remaining Time

STATION 3

300m Row

Max Burpees in Remaining Time

STATION 4

1000m Bike

Max Lunges in Remaining Time

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

10 Air Squats

8 Up Downs

100m Run

Workout

Metcon (AMRAP – Rounds and Reps)

“TRIPLE AMRAP”

AMRAP x 5 MINUTES

5 DB Thrusters

5 Burpees

100m Run

-Rest 1:00-

AMRAP x 4 MINUTES

4 DB Thrusters

4 Burpees

100m Run

-Rest 1:00-

AMRAP x 3 MINUTES

3 DB Thrusters

3 Burpees

100m Run

(Score is Rounds + Reps)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

View Public Whiteboard

A. CONDITIONING

Metcon (No Measure)

EMOM x 12 MINUTES

15/12 Cal Row

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3-4 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm FR Hold

:15 L arm OH Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 “Strict Burpees”

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Go hard on “Diane”!

Lifting Thursdays

CrossFit 262 – CrossFit

View Public Whiteboard

Overhead Squat (3-3-3-3)

Pause at bottom of each squat for 3 seconds. Use this to get ready for snatches.

Snatch (2×1 @ 75%)

Lighter than last week. Make it perfect.

2 Cleans + 2 Jerks (3x(2+2))

2 Full Cleans + 2 Split Jerks
Don’t go too heavy! Focus on every clean/jerk.

Front Squat (2×2 @ 80%)

Suggested build:

50%x5

60-70%x2

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

MOVE IT PLAYLIST

https://open.spotify.com/playlist/1EjCZ8jxtBk9Wylg17GIWW

Run 200 meters as a group

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners (Twist Optional)

1:00 Hollow Rocks

Run 200 meters as a group

—

10 walking lunges

10 powerballs

10 medball deadlift

10 medball front squats

10 push ups

10 wall balls

Row 10 calories

—

Prepare to start.