Dan | Fit 262

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the Open workout at max effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort…

AMRAP x 5 MINUTES

5 Deadlift (light load, focus on smooth path up & down the body)

5 Push-Up to Down-Dog (open up shoulders)

5 Hollow Rocks

25’ Bear Crawl

*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.

Workout

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

FRY DAY?

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm it on up (No Measure)

1 minute couch /side

1 min pigeon /side

1 min deep squat hold

50 jumping jacks

10 air squats

10 deadlifts PVC or empty bar

10 hang power clean

10 thrusters

10 overhead squats

10 knees to chest

10 abmat sit ups

10 push ups

10 strict pull ups -or- bar in rack/feet on floor assisted pull ups

FRIDAYYYY!!! LET’S WHIP IT PLAYLIST:

https://open.spotify.com/playlist/28g68vtoJBM1EeFm0adiX3
If you’re signed up for The Open please do the class warm up and then prepare yourself and work with your coach.

🌮 🐱TACOCAT 🐱 🌮 (Time)

Thrusters, 20 reps (75/53)

Abmat sit ups, 20 reps

Clean, Hang Power, 20 reps

Overhead Squats, 20 reps

Cindy, 2 Rounds

Abmat sit ups, 20 reps

Toes to Bar, 20 reps

Rest 2 Minutes

Toes to Bar, 20 reps

Abmat Sit Ups, 20 Reps

Cindy, 2 Rounds

Overhead Squats, 20 reps

Clean, Hang Power, 20 reps

Abmat Sit Ups, 20 reps

Thrusters, 20 reps

Rx 75/53

20 minute time limit. For each rep you don’t finish add 1 second to 20 minutes.

Good luck. 🍀

20.3!

CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row 2 minutes building in intensity, then:

3 Rounds building in weight:

5 Down Dog to Up Dog

5 Lizard Rotations/Side

10 Daisy Pickers

5 Deadlifts

Workout

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 SETS

:30 Cal. Bike (Moderate Pace)

:15 Rest

:30 Single Arm KB Front Rack Hold (:15 Each Side)

:15 Rest

:30 Single Arm Russian KBS (:15 Each Side)

:15 Rest

:30 Tuck Hold

:15 Rest

Workout

Metcon (5 Rounds for reps)

5 SETS

:30 Max Cal. Bike

-:15 Rest-

:30 DBL KB Front Rack Hold

-:15 Rest-

:30 Max DBL Russian KBS

-:15 Rest-

:30 Hollow Hold

-:15 Rest-

Thursday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/10 Leg Swings (Forward and back)

8/6 Cal Bike

6 Empty Barbell Good Mornings

Strength

Deadlift (3-3-3-3-3-3-3-3-3-3)

EVERY :45 FOR 10 SETS

3 Deadlifts*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

“QUANTUM LEAP” (Time)

FOR TIME

10 Deadlifts (185/135)

10 Jumping Lunges

15/12 Cal Bike

20 Deadlifts (155/105)

20 Jumping Lunges

25/20 Cal Bike

40 Deadlifts (115/75)

40 Jumping Lunges

50/40 Cal Bike

-16:00 Hard Cap-

Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Lunges

10 Double DB Sumo Deadlifts

10 Up-Downs

10 Push-ups

Into…

2 ROUNDS

15 Single/Double Unders

10 Step-ups

10 Wall Ball G2OH

10 DB Burpees

10 Ring Rows

– 10 Minute CAP –

Recovery Workout

Metcon (Time)

3 SETS FOR QUALITY

750m Row

75 Single Unders or 50 Double Unders

25 Box Step Overs

25 Power Balls

10 DB Curl & Press

10 Strict Pull Ups or ring rows, slow

1:00 Walking Rest b/t Sets

-30:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Group Mobility or Stretching

Thursday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

View Public Whiteboard

Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

Max Reps DB Hang Clean & Press

STATION 2

Max Cal Bike

STATION 3

Max Reps DB Front Squat

STATION 4

Max Plank Hold

Thursday – REST DAY or ACTIVE RECOVERY

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

View Public Whiteboard

Wednesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

TABATA 8 ROUNDS :20 ON // :10 OFF

Movement 1: Single Unders → Double-Unders

Movement 2: DB Deadlifts → DB Upright Shrugs*

Movement 3: Hollow Rocks → Supermans

Movement 4: Up-Downs → Burpees

*Upright Shrugs: Standing in an upright position holding dumbbells, shrug the shoulders up towards the ears; no hip action yet.

Workout

Metcon (Time)

EVERY 1:30 FOR 8 SETS

5 Burpees

10 DB Hang Power Cleans

15 Double-Unders
Score is slowest round.

Optional Finisher

Warm-up (No Measure)

2 SETS

5/5 Single Leg DB Romanian DL

20 Alt. DB Plank Taps

30 Russian Twists

Wednesday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Box Step-ups → :30 Box Jumps w/slow Step-down → :30 Fast Box Jumps

:30 Tuck-ups → :30 Alt. V-ups → :30 Deadbug

:30 DBL DB OH Hold → :30 Alt. DB Strict Press → :30 DB Push-ups

Strength

Push Press (3-3-3-3-3-3-3-3-3-3)

EVERY :45 FOR 10 SETS

3 Push Press*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (4 Rounds for time)

4 SETS

15 Box Jumps (24/20)

12 Push Press (115/75)

9 Toe 2 Bar

-1:30 Rest b/t Sets-

Wednesday

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

25ft Quadruped Crawl*

25ft Karaoke

25ft Over the Fence, Under the Fence

200m Jog then…

5 Bootstraps

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 KB Deadlift

7 KB Swing

7 2-Handed KB Thrusters

Form before speed

RX – 53/35

RX+ 70/53

Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!

Wednesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with 75% effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

25ft Quadruped Crawl*

25ft Karaoke

25ft Over the Fence, Under the Fence

200m Jog then…

5 Bootstraps

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Deadlift (75/55)|(45/35)

3 Strict Press

7 Back-Rack Thrusters

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Wednesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

View Public Whiteboard

Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

8 Box Jumps

8 Push-ups

STATION 2

200m Run

then…

AMRAP

Burpee Box Step-Overs

STATION 3

AMRAP

20 Doubles Unders

10 Alt Lunges

STATION 4

200m Run

then…

AMRAP

Burpee Box Step-Overs

Wednesday

CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

25ft Quadruped Crawl*

25ft Karaoke

25ft Over the Fence, Under the Fence

200m Jog then…

5 Bootstraps

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 KB Deadlift

7 KB Swing

7 2-Handed KB Thrusters

Form before speed

RX – 53/35

RX+ 70/53

Ask yourself – would I RX+ on a normal day? If the answer is yes, then do it. If not, CHECK YOUR EGO AT THE DOOR!

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS (3:00 CAP)

10 Air Squats

14 Alt. Lunges

16 Hollow Rocks

Immediately into …

2 ROUNDS (4:00 CAP)

10 Jumping Air Squats

200m Run

10 Alt. Step-Ups

“

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

20 Jumping Air Squats

400m Run

20 Alt. Step-Ups

Tuesday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

8 RKBS

6 Goblet Reverse Lunges

2/2 SA KB Thruster

Athletes can keep out their KB’s and run through the below Squat prep!

10 Groiners

10 Cossack Squats

10 Kang Squats (with KB in Goblet Position)

5 Tempo Goblet Squats (28X1)

Strength

Back Squat (3-3-3-3-3-3-3-3-3-3)

EVERY :45 FOR 10 SETS

3 Back Squats*

*Increase weight every other round. Keep weight moderate-heavy.

Workout

Metcon (Time)

10 ROUNDS FOR TIME

10 Thrusters (75/55)

10 Push-ups

-15:00 Time Cap-

Tuesday

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

View Public Whiteboard

A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit Full GPP with hard effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build Slowly to Heavy Single Clean & Jerk

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.

Tuesday

CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN

View Public Whiteboard

Workout

Metcon (No Measure)

2 Rounds

3:00 Stations

No Rest b/t Stations

1:00 Rest b/t Rounds

STATION 1

Max Cal Row

STATION 2

AMRAP

1 Up/Down

1 Jump Squat

STATION 3

AMRAP

4 Sit-ups

4 Hollow Rocks

Tuesday

CrossFit 262 – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

8 Up-Downs

16 Alt Prisoner Step-Ups **

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

Heavy Holds: Sandbag hold/front rack hold/kettlebell farmers carries/kettlebell front rack/weighted wall sit/DB overhead holds

C. STRENGTH / GYMNASTICS

Clean and Jerk (1×1)

ON A 20:00 RUNNING CLOCK…

Build Slowly to Heavy Single Clean & Jerk

*Use this time as session to really think about your mechanics. Build slowly and take your time between lifts. No more than 3-4 attempts when you get close to 90%.

Monday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 ROUND

100m Arms Only Rowing

5 Burpees

8 Alt. DB Deadlifts

1 ROUND

100m Arms + Hips Rowing

5 Burpees

8 Alt. DB Deadlifts + High Pull

1 ROUND

100m Arms + Hips + ½ Pull Rowing (:03 on the way in)

5 Burpees

8 Alt. DB Snatches

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 16/14 Cal. Row

MIN 2 – 15 Sit-Ups

MIN 3 – 20 Alt. DB Snatch

Monday

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

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 ROUNDS

25 Jumping Jacks

25 Mountain Climbers

25 Lateral Jumps over DB

-into-

2 ROUNDS

10 Alt. DB Press

10 Alt. DB Bent Over Rows

10 DBL DB Swings

10 DB Burpees

Strength

Bench Press (10-10-10-10)

10-10-10-10

Bench Press*

*Sets must be unbroken.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9 MINUTES

8 DB Bent Over Row (35/25)

8 DB Ground to OH

100m Run

Monday

CrossFit 305, CrossFit A1A – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (8 min CAP)

10 PVC Pass Thrus

10 Plate Strict Press

25ft Waiter Walk R*

25ft Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps**

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.

Strength

Overhead Squat (10-10-10-10-10)

Work your way up to a heavy set of 10 for the day. If you cannot overhead squat, front or back squat.

Check your ego at the door.

Workout

Metcon (Time)

FOR TIME

200m Run

15 Hang Power Snatch (95/65)|(65/45)

15 Overhead Squat/front squat

15 HSPU/push ups

400m Run

15 HSPU/push ups

15 Overhead Squat/front squat

15 Hang Power Snatch

200m Run