Dan | Fit 262

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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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!

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row with ½ Slide in

10 Alt. Step-Ups

5/5 Single Arm DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

250m Row

17 Box Jumps

9 DB Strict Press

(Score is Rounds + Reps)

Monday

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

DBL DB Ground to OH

STATION 2

Burpee over DB

STATION 3

Box Step-Ups

STATION 4

Cal Bike

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

30 Single Unders

8 PVC Good Mornings

8 PVC Thrusters

4 Ring Rows or Pull Ups

Then:

Build to workout weight on deadlifts.

Workout

Metcon (No Measure)

12 Minute EMOM

1: 6 Deadlifts (225/153) + Bar Facing Burpees until :50

2: 50 Double Unders + Air Squats to :50

3 + 4: Pull Up/Muscle Up work

Metcon

Metcon (Time)

6 Rounds for time:

3 Clusters (135/93)

9 Toes to Bar

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

20 Cal Bike

-Rest 1:00-

40 Cal Bike

-Rest 2:00-

60 Cal Bike

-Rest 3:00-

*No additional rest b/t Sets

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5-3-1)

5-3-1

Back Squat

*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)

Monday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Shoulder Taps

10 Ring Rows

8/8 Single Arm Strict Press

6/4 Cal Bike

Strength

Metcon (3 Rounds for reps)

3 SETS

MAX Strict Press

Into…

MAX Push Press

-Rest 2:00 b/t Sets-

*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.

(Score is Reps)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Bike

12 Push Press (115/75)

10 Pull-ups

-12:00 Hard Cap-

(Score is Time)

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

Run 200m

1 strict pull up

2 strict push ups

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Single Arm Dumbell Press (10-10-10-10-10)

20 Minute ALT. EMOM

Min 1 – 10 Press Right Arm

Min 2 – 10 Press Left Arm

Min 3 – 10 Hanging Knee Raise (RX+ use

Min 4 – Tension Plank

https://youtu.be/PtW9w-1GN0w

Min 5 – Rest and reset

(Score is Weight of press)

Workout

Metcon (AMRAP – Reps)

After the last rest minute of the EMOM, go directly into this and Hit it HARD!

5 Minute AMRAP

30 Burpees

30 Goblet Squats

*same DB as 1st part, should be light/medium and unbroken or close

(Score is Reps)

This is a sustained sprint – Get after it!

RX+ 10 bar muscle ups after squats

Sunday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8/6 Cal Row

8/8 SA Strict Press

4/4 SA Deficit Push-up

20 Mountain Climbers

8 Banded Shoulder Press

Strength

Metcon (No Measure)

3 SETS*

10/10 Half Kneeling DB Strict Press

10 DBL DB Bent Over Row

*Use heavier weights for the DB BOR.

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Row

10 Burpees Over Rower

5 Renegade Rows (45/30)

Sunday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Sunday

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

MIN 1 – Max Pull-ups or Ring Rows

MIN 2 – Max Box Dips or Push-ups

STATION 2

400m Run

(rest remainder)

STATION 3

EMOM

MIN 1 – Max Cal Row

MIN 2 – Max Burpees

STATION 4

80 Double Unders

(rest remainder)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Workout

Chicharron (Time)

Run 1 mile

60 Sit Ups

60 Bar Touch Burpees*

Run 800 Meters

30 Sit Ups

30 Bar Touch Burpees

Run 400 Meters

15 Sit Ups

15 Bar Touch Burpees

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8/6 Cal Row

8/8 SA KB Strict Press

8/8 Single Leg Step Ups*

Workout

Metcon (Time)

3 ROUNDS FOR TIME

9 Push-Ups

12 KB SDHP

15 Single KB Alt. Step-Ups

-10:00 Hard Cap-

Finisher

Metcon (No Measure)

“TABATA”

8 ROUNDS :20 ON / :10 OFF

MOVT 1 – DBL DB Gun Hold

MOVT 2 – DB Tricep Extension

Saturday

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

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Warm-up

Warm-up (No Measure)

EMOM x 9 MINUTES

MIN 1 – :45 Row

MIN 2 – :30 up-downs

MIN 3 – :45 Plank

Workout

Metcon (Time)

2 rounds

200 meter farmers carry 53/35

500 meter run

25 burpees

25 calorie row

25 Kb swings

25 goblet squats

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS…

20 Mountain Climbers

10 Air Squats

5 Arm Haulers*

2 ROUNDS…

20 Jumping Jacks

10 Alt. DB Sumo Deadlifts

5 Sit Ups

2 ROUNDS…

20 Alt. SA DB Sumo Deadlift High Pulls

10 Lunges

5 Cal Bike

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

14 Alt. DB Snatches

14/12 Cal. Bike

7/7 DB Suitcase Split Squats

14 Tuck-Ups

Saturday

CrossFit 262 – CrossFit

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Clean and Jerk (2+1 & 1+2)

Do 2 sets at each weight

On the first set do (2cleans + 1 jerk)

On the second set do (1clean + 2 jerks)

Metcon (Time)

75 Wall Balls For Time:

2min AMRAP

1min REST

(Buy-In)

12/10cal Row

5 Toes To Bar

-Each Round
4 Round Cap.

Round 4 is a 3min AMRAP (NO REST)

Saturday

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

AMRAP

30 Box Jump

30 Cal Bike

30 Sit-ups

STATION 2

AMRAP

30 Box Jump

30 Cal Bike

30 Sit-ups

STATION 3

1:30 Recovery Bike

2:00 Max Plank

1:30 Recovery Bike

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (AMRAP – Rounds)

EMOM UNTIL FAILURE*

2 Power Clean + 1 Hang Power Clean + 2 Push Jerk + 1 Split Jerk (155/105)

*If you fail before minute 5, rest 1:00 then complete 3 more rounds for quality.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS…

:30 Row (EZ → Mod → Hard)

10 Inch Worms → 10 BW Goodmornings → 10 BB Goodmornings

10 Scap Pull-Ups → 5 Tight Kip Swings → 5 Kipping Hanging Knee Raises

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

20 Deadlift (275/185)|(185/135)

40 Toe 2 Bar

60 Cal Row

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

**Additional Challenge — Double Overhand Grip for the DL and no bar slamming.

-32:00 Time Cap-

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR QUALITY

10:00 Practice HS Walk

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME*

30 KB Swings

40 Toe 2 Bar or v-Ups

40 Cal Row

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

-32:00 Time Cap-

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

:20 Single Unders

5 Inch Worms

10 Med Ball Front Squat

1 ROUND

:20 Fast Singles

20 Mountain Climbers

10 Med Ball Push Press

1 ROUND

:20 Double Under/Practice

10 Groiners

10 Med Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

20 Double-Unders or :20 Practice

15 Wall Balls

10 Med. Ball Squat Cleans

-Rest 2:00-

REPEAT!

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

20 Pull-ups

30 Push-ups

40 Cal Bike

50 Squats

-Rest 3:00 b/t Sets-

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 SETS FLOW SQUAT WARM-UP

10/8 Cal on Bike

10 Bootstrapper Squats

10 Alt Reverse Lunges w/ a Twist

10 Alt Leg Swings

10 Alt Knee Pull to Chest

Into…

2 SETS BARBELL FRONT RACK WORK

:30 L/R Tricep Smash in Rig

10 Alt Front Rack Punches in Rig

10 Elbow Punches from Back Rack

Strength

Front Squat (5-5-5)

5-5-5

Front Squat*

*Set 1 – 30-40% x 5

Set 2 – 40-50% x 5

Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

Metcon (Time)

FOR TIME

21-15-9

Thruster (95/65)|(65/45)

Burpees to Target (6″)

-9:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Calm Nasal Breathing

4:00 Flow Stretching

2:00 Calm Nasal Breathing

C. STRENGTH / GYMNASTICS

Shoulder Press ( 3-3-3*)

3-3-3*

Strict Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Metcon (No Measure)

EMOM x 14 MINUTES

MIN 1 — 3 Power Snatch (185/135)

MIN 2 — 35 Unbroken Double Unders*

*Max 2 attempts per minute. After 2 attempts, stop work…this is a failed round. At the end of the EMOM, complete 20 burpees over the bar for each “failed” round. Example: if fail 3 rounds, complete 60 burpees over bar after the EMOM ends.