Saturday
CrossFit 262 – CrossFit
3 Position Snatch
Hip + Knee + Floor
Snatch Grip Deadlift (3×3)
Metcon (Time)
3 Rounds:
400m Row
15 Power Cleans (135/93)
10 Push Jerks
-12min CAP-
(1 burpee per remaining rep)
Mega-Banger 2020
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
1 mile run
Turkish get-up to the balance of 15 min
Spend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a band.
Metcon
Metcon (Time)
5 rounds for time:
500m run
2 rounds of “Cindy”
Friday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
10 minute AMRAP @ warm up pace:
Run or Row 800m
into…
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge
10 Push Ups
5 Strict Pull Ups
Do not repeat row or run, go back to jumping jacks. Warm up pace!
Grab a bar.
Spend 10 minutes lined up with coach instructed technique drills.
Be patient, get better, then go faster because your technique is great.
Workout
END TO END BURNERS (Time)
5 ROUNDS FOR TIME OF:
10 Power Clean (115/75) (95/63)
10 Shoulder to Overhead
Run 200 meters
(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP X 4 MINUTES
8 Samson Lunges
8 Slam Ball Deadlifts
:20 Squat Hold with Slam Ball
Skill
Warm-up (No Measure)
ON A 5:00 RUNNING CLOCK …
Practice Air Squat Mechanics
Workout
Metcon (Time)
FOR TIME*
5-10-15-20-15-10-5
Slam Balls
Air Squats
*After every set, perform 20 Mountain Climbers
-14:00 Hard Cap-
(Score is Time)
Friday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
Line Up Rowers
-then-
3 Rounds
25 Double Unders
8 KB Deadlifts (light, squeeze butt)
8 Burpees
8 Ring Rows
Cuckoo Clocks of Hell (AMRAP – Rounds and Reps)
35 Minute AMRAP:
14 Calorie Row
14 Pull Ups
14 KB Swings (53/35)
140 Double Unders
14 Hand Release Push Ups
14 Sit Ups
… Then 13 of each
… Then 12 of each
… Then 11 of each
… All the way down to 1.
I tried this starting at 15 and didn’t finish… 14 might be doable? 🙂 If you finish then you’re done, you got 14 rounds and note your time in the comments.
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
EMOM x 12 MINUTES
200/150m Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Mono Warm-up — Bike, Run, Row or Ski
into…
CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners
Strength
Clean and Jerk (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk
*Last Seen 9/4/19
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead
(Score is Time)
C. STRENGTH / GYMNASTICS
Deadlift (10-8-6-4-2-4-6-8-10)
10-8-6-4-2-4-6-8-10
Deadlift*
*Second half of the wave 4-6-8-10 should be heavier than the first half of the wave for each set.
(Score is Weight)
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
25 Jumping Jacks
25 Bicycle Crunches
50’ Shuttle Run
1 ROUND
20 Lunges (w/o barbell)
20 Deadbugs
50’ Shuttle Run
1 ROUND
10 Alt. Lunges w/ barbell
:30 Side Plank (L/R)
50’ Shuttle Run
Strength
Metcon (Weight)
EMOM X 12 MINUTES*
MIN 1 – 12 Front Rack Lunges
MIN 2 – :45 Hollow Body Hold
*Keep weight light-moderate.
(Score is Weight)
Workout
Metcon (AMRAP – Reps)
“TRIPLE AMRAP”
AMRAP x 3 MINUTES
MAX Slam Balls (20/10)
-Rest :30-
AMRAP x 3 MINUTES
MAX Alt. V-ups
-Rest :30-
AMRAP x 3 MINUTES
MAX Front Rack Lunges (95/65)
(Score is Reps)
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
20 Cal Bike then…
Max Up-Downs
STATION 2
40 Plate Hops then…
Max KB Swing
STATION 3
20 Cal Bike then…
Max Up-Downs
STATION 4
40 Plate Hops then…
Max KB Swing
Lifting Thursdays
CrossFit 262 – CrossFit
Snatch grip push press + Overhead squat (2+2, 4 sets at most. Keep relatively light.)
Use rack. Push press to overhead then Squat it for the prescribed reps
Snatch (3×1 @ 80%)
Build to 80% then hit 3 good reps.
Clean + 2 Jerks (5x(1+2))
Clean + Jerk + Jerk
Build throughout.
Front Squat (3×2 @ 85%)
Suggested build:
50% x 5
60-70-80% x 2
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
10 Ring Row
10 Up Downs
:20 Push-ups Plank
Workout
Metcon (Calories)
AMRAP x 5 MINUTES
MAX Calorie Bike
-Rest 1:00-
Metcon (Time)
5 ROUNDS FOR TIME
10 Push-Ups
15 Sit-Ups
-7:00 Hard Cap on Part 2-
(Part 1 – Score is Cals / Part 2 – Score is Time)
Finisher
Metcon (No Measure)
“TABATA”
8 ROUNDS :20 ON / :10 OFF
MVMT 1 – Banded Lat Pull Downs
MVMT 2 – Bodyweight Russian Twists (As Fast As Possible)
(No Measure)
Thursday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
Run 300m
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES ( 5 rounds! )
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Row
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 ROUNDS (6 min cap)
5 Wide Stance Good Mornings
30’ Bear Crawls
5 Box Jumps
30 Mountain Climbers
5 Kang Squats
Strength
Sumo Deadlift (8-6-4-4)
8-6-4-4
Sumo Deadlift
-Rest 1:30 b/t Sets-
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
27-21-15-9*
Deadlifts (155/105)
Box Jump Overs (24/20)
*Complete a 100ft Bear Crawl after each full round. Sumo DL optional for workout.
(Score is Time)
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Box Jumps
:30 Plank
STATION 2
1:00 Wall Ball
:30 Tuck Hold
STATION 3
1:00 Alt. DB Snatch
:30 Plank
STATION 4
1:00 Jump Rope
:30 Tuck Hold
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Enjoy the reduced volume…hit the class workout and strength.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
5 Push-Up to Down Dog
:20 Hollow Hold
20 Shoulder Taps
:45 Bike (Light-Mod)
1 ROUND
5 Inch Worm + Push-Up
:20 Hollow Hold
3 Wall Walks
:45 Bike (Mod-Hard)
Skill
Warm-up (No Measure)
ON A 12:00 RUNNING CLOCK…
Practice HS Walk Skill*
*Beginner – Bear Crawl or Box Walk
Intermediate – Box Walk or Guided Walk
Advanced – Guided Walk or Free Walk
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 15 MINUTES
MIN 1 – MAX Push-Ups
MIN 2 – 16/13 Cal Bike
MIN 3 – MAX V-Ups
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Foam Rolling Lat (L)
2:00 Foam Rolling Lat (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Shoulder Press (5-3-1)
5-3-1
Strict Press
*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+
1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
(Score is Weight)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
200m Jog at conversational pace
Into …
2 ROUNDS
50m High Knees
50m Butt Kickers
10/10 Split Squats
10 Hollow Rocks
10 Arm Haulers
Into …
200m Run at workout pace
Workout
Metcon (8 Rounds for time)
EVERY 2:00 FOR 8 SETS
200m Run
20 Alt. Lunges
(Score is Each Round for Time)
Wednesday – REST DAY
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Jumping Lunges
20 Russian Twists
STATION 2
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
STATION 3
AMRAP
10 DB Press
20 Mountain Climbers
STATION 4
2:00 Hard Bike
1:00 EZ Bike
1:00 Hard Bike
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Run
5 DB Up-Downs
5 DBL DB Russian Swings
5 DBL DB Deadlifts
Strength
Metcon (Weight)
3 SETS
10 Tempo Knees 2 Chest (2111)
15 Hammer Curls
15 DB Floor Press
(Score is Weight)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
20 DB Devils Press (50/35)
30 Toes 2 Bar
400m Run
50 Cal Row
60 DB Power Cleans
*Split work evenly. Both partners will complete the 400m Run together.
(Score is Time)
2020 is gonna be a great year I love all you guys
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
Metcon
Metcon (Time)
with a partner, breaking up however you like, but you must finish each element before moving to the next one:
1 mile run
100 Air Squats
500 double unders
200 Air Squats
100 Pull-ups
300 Air Squats
100 sumo deadlift high pull 35/26lb kettlebell
1 mile run
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
10 Wall Ball FR Lunges
6 Up-Downs
1 ROUND
:30 Power Jumps
10 Wall Ball Air Squats
6 Up-Downs
1 ROUND
:30 Fast Wrist Single Unders
10 Wall Ball Thrusters
6 Up-Downs
1 ROUND
:30 Double Unders
8 Wall Balls
:30 Double Unders
Strength
Metcon (Weight)
EMOM x 6 MINUTES*
MIN 1 – 8 Front Squats
MIN 2 – :40 Double Unders
*Build up to and past workout weight.
(Score is Weight)
Workout
“PARTY LIKE IT’S 1999” (AMRAP – Rounds and Reps)
AMRAP x 19 MINUTES
19 Wall Balls (20/14)
33 Double Unders
19 Up-Downs
33 Double Unders
19 Front Squats (75/55)
33 Double Unders
*New Benchmark
(Score is Rounds + Reps)
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the “”20/20 Experience”” workout with the class! Consider the additional “scale-ups”…
Box Jumps –> Box Jump Overs or 30″/24″
Push Press –> Any Variety of Shoulder 2 OH 135/95
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt Box Step up
5/5 DB Strict Press
1:00 Alt. Deadbugs
THEN…
2 ROUNDS
8 Box Jump + Step Down
8/8 DB Push Press *Non-working hand holds DB at shoulder
1:00 Alt. Bird Dogs
THEN…
2 ROUNDS
10 Box Jumps *Fast
10 DB Push Press
1:00 Plank Hold
Workout
“THE 20/20 EXPERIENCE” (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
20 Box Jumps (24/20)
20 Push Press (115/75)|(75/55)
*Every 3:00 including 3,2,1 go…perform 20 Sit-Ups
**New Classic Workout– NCFIT Classics are workouts dreamt up by the NCFIT Programming Team that we believe are fun workouts and great tests of fitness. These “named” workouts will show back up on occasion.
(Score is Rounds + Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Calf/Achilles Smash on Barbell (L)
2:00 Calf/Achilles Smash on Barbell (R)
(No Measure)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
No Additional Strength. Enjoy the class workout!
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
500m Row
(rest remainder)
STATION 2
EMOM
15 Push-ups
STATION 3
AMRAP
5 Sit-ups
10 Air Squats
Tuesday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Up-Downs
6/6 Single Arm Ring Row
31 Single-Unders
8 Med. Ball Front Squats
8 Med. Ball Push Press to a target
Workout
“LET THE BALL DROP” (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES**
12 Ring Rows
31 Double-Unders
19 Wall Balls
**New Benchmark Workout
**Every minute on the minute, including 3-2-1 GO, perform 5 burpees
(Score is Rounds + Reps)
2020 Vision
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
Line Up Rowers,
2 Rounds
15 Calorie Row
3 Walkouts (Wide/Mid/Narrow)
10 Samson Lunges
10 Kip Swings
3 Kicks up to Handstand
Metcon
NYE 2020 (AMRAP – Rounds and Reps)
20 Minute AMRAP*
20 Alternating DB Snatch (40/25)[50/35]
20 Wall Balls (20/14)
20 Box Jumps (24/20)
20 Pull Ups [Chest to Bar]
20 Push Ups [HSPU]
20 Calories (Any Machine)
*At minutes 0, 4, 8, 12, 16, 20 stop and do 10 burpees, then resume where you were at.
Optional Finisher
Metcon (No Measure)
With light weight (like 5 to 15 lbs). All reps squeeze at top and slow negative:
30 Bicep Curls
:30 rest
15 Bicep Curls
:30 rest
15 Bicep Curls
:30 Rest
15 Bicep Curls