Tuesday

CrossFit 262 – CrossFit

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Strength

Metcon (No Measure)

4 Rounds Not For Time:

5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills]

10 Supinated Barbell Bent Over Rows

15 GHD Sit Ups

2 Rope Climbs
Home Version:

1:00 Flutter Kicks

Metcon

Metcon (Time)

5-10-15-20-15-10-5

Toes to Bar

Power Snatch (75/53)
Home Version

-After each full round, do 5 “walk outs” with a push up.

Tuesday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 2 MINUTES

20 Jumping Jacks

8 Box Step-ups

-:30 Rest-

AMRAP x 2 MINUTES

20 Mountain Climbers

10 Russian KBS

-:30 Rest-

AMRAP x 2 MINUTES

5 Box Jumps

10 Air Squats

Strength

Front Squat (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Front Squat

(Score is Weight)

Workout

“THE HULK” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Front Squats (185/125)|(135/95)

7 Box Jumps (30/24)

10 KB Swings (70/53)|(53/35)

(Score is Rounds + Reps)
*New NCFIT Classic Workout

Tuesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

TABATA 8 ROUNDS (:20 ON // :10 OFF)

MVMT 1 – Jump Rope // 2nd Round – Double-Unders

MVMT 2 – Alt. Step-Ups // 2nd Round – Single Arm Front Rack Alt. Step-Ups (switch arms after :10)

MVMT 3 – Box Jumps // 2nd Round – Box Jumps @ higher height

MVMT 4 – Up Downs // 2nd Round – Burpees

Workout

Metcon (AMRAP – Reps)

EMOM x 9 MINUTES

MIN 1 – :40 MAX Double-Unders

MIN 2 – 10 DB Front Rack Alt. Step-Ups

MIN 3 – 14 Box Jumps

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

***HOME VERSION***

EMOM x 9 MINUTES

MIN 1 – :40 MAX Jump Rope or Mountain Climbers

MIN 2 – 10 Backpack Front Rack Lunges

MIN 3 – 14 Jump Squats w/ Backpack

-2:00 Rest-

AMRAP x 3 MINUTES

MAX Burpees

(Score is Total Number of Burpees)

Optional Finisher

Metcon (No Measure)

FOR QUALITY*

50 (Weighted) Sit-Ups

50 Hollow Rocks

*Break up the movements in any order and any rep scheme.

(No Measure)

Monday

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

AMRAP

10 SA DB Push Press (Right Arm)

10 SA DB Front Rack Lunges

10 SA DB Push Press (Left Arm)

10 SA DB Front Rack Lunges

STATION 2

AMRAP

12 Single DB Box Step Ups

12 Box Dips

STATION 3

AMRAP

14 Alt DB Snatches

14 V-Ups

STATION 4

AMRAP

16 Single DB Russian Swings

16 DB Russian Twists

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

250m Row

10 HSPU*

10 Box Jump Overs (24/20)

500m Row

20 HSPU

20 Box Jump Overs

750m

30 HSPU

30 Box Jump Overs

1000m

40 HSPU

40 Box Jump Overs

1250m Row

*HSPU are performed with a 4″ deficit.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

C. STRENGTH / GYMNASTICS

Front Squat (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Front Squat

-Rest 5:00-

Push Press (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Push Press

(Score is Load of Heavy Set of 2)

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

1 Push Up

1 Superman

1 Squat

1 Lunge/Leg

1 Sit Up

1 V-Up

Then 2 of each, 3 of each, 4 of each & 5 of each.

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press or Push Ups

5-10 STRICT V-ups

Alternating EMOM

(No Measure)

Workout

This Is The FIrst Day of The Rest Of Your Life (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 20 Push Ups

MIN 2 – 20 Lunges*

MIN 3 – 20 Alternating V-Ups

MIN 4 – Max Reps Burpees

Min 5 – Full Rest

Score is Burpees, add weight to Lunge for RX+

Complete 20 push ups any way you wish. Stronger athletes may do 20 unbroken. Others may choose to do 4 sets of 5, or 10 sets of 2. Modify by using a chair or a counter or the back of your couch.

Lunges can be any type.

Sit ups can be any type.

On burpees GO FOR IT! You have rest coming after each set, so work hard and count your reps.

Abdominal Supplement 61 (No Measure)

200 Russian Twists 20/14

200 Flutter Kicks

100 side plank hip bridges per side

Partition reps as needed.
Use weight only if you have it on the russian twists.

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS (2:00 CAP)

20 Jumping Jacks

8 Bodyweight Goodmornings

:20 Tuck Hold

Into …

2 ROUNDS (2:30 CAP)

:45 Row (increase pace 2nd round)

10 Air Squats (32X1)*

8 Push-Ups

6 Ring Rows

*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!

Workout

Metcon (3 Rounds for time)

3 SETS

250m Row

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Ring Rows

-Rest 1:00 b/t Sets-

-17:00 Hard Cap-

(Score is Time Each Set)

***HOME VERSION***

3 SETS

25 Backpack Cleans

30 Air Squats

25 Sit-Ups

20 Push-Ups

15 Backpack Bent Over Rows

-Rest 1:00 b/t Sets-

(Score is Time Each Set)

Monday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

8 Min. Bodyweight Flow

-400m run/row/jog/bike buy-in

then:

10 Jumping Jacks

5 Pushups to Down Dog

:20 Pigeon Per Side

:20 Lizard Per Side

5 Wide Leg Squats

5 Medium Leg Squats

5 Narrow Leg Squats

Strength

Back Squat (3-2-1-3-2)

50-60-70×4

:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.

Metcon

2020 Age Group Qualifier Workout 1 (AMRAP – Rounds and Reps)

6 Minute AMRAP

8 Thrusters (115/83)

50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!

Metcon (AMRAP – Rounds and Reps)

–At Home Version–

6 Minute AMRAP

8 Burpees w/ a HIGH JUMP

50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂

Monday

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

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Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – Mountain Climbers

MVMNT 2 – DB Deadlifts

MVMNT 3 – DB Bent Over Rows

Strength

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

6-4-2-6-4-2

Sumo Deadlift*

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

30 Deadlifts (185/125)|(135/95)

20/15 Cal Bike

10 DB Renegade Rows (40/30)|(25/15)

(Score is Time)

Sunday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

10 KB Sumo Deadlift

10 Russian KettleBell Swing

10 Ring Rows Or 5 strict pullups

100m Run

Workout

Metcon (8 Rounds for time)

EVERY 1:30 x 8 SETS

5 Strict Pull-ups

15 Russian KBS (53/35)

5 Burpees *

(Score is Each Round for Time)

Touch bar 7’/8′

Conditioning

8 x 200 meter run (2 min clock) (8 Rounds for time)

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

200m run

20 shoulder taps

15 squats

10 kb swing

5 pushups

Strength

Bench Press (3-3-3-3)

Same weight last week across 4 sets (warm up with 2-3 sets)

Immediately after each set 10 perfect push-ups (use box or bench as needed)

If you are at home perform 5 set of 15 tempo push-ups (3 sec down – Fast up)

Workout

Metcon (Time)

FOR TIME

200m Run or 250m Row

30 Hang Power Clean or Kb swing

400m Run or 500m Row

20 Hang Power Clean or Kb swing

800m Run or 1000m Row

15 Hang Power Clean or Kb swing

(Score is Time)

Weight that you can do 20 reps unbroken

Sunday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 PVC Good Mornings

5 Up Downs

30 Single Unders

Into..

AMRAP x 3 MINUTES

10 KB RDLs

5 Up Downs

30 High Single Unders/Double Unders

Workout

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (R)

MIN 2 – 10 Single Arm Suitcase Deadlifts + MAX Suitcase Hold (L)

MIN 3 – :50 MAX Double-Unders

(Score is Load)

Sunday

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

6 Double DB Hang Snatch

9 DB Front Squat

12 DB Push Press

STATION 2

AMRAP

6 Double DB Hang Snatch

9 DB Front Squat

12 DB Push Press

STATION 3

AMRAP

6 Double DB Hang Snatch

9 DB Front Squat

12 DB Push Press

Sunday – REST DAY

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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Covid 19 Update

We are offering home workouts at our regular class times through our private members Facebook group! If you’re a member please reach out to us via e-mail crossfit305@fit262.com to be included.

We will lend you a kettlebell and an abmat if you need it. Workouts will be with and without equipment with numerous options.

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

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.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 Wall Balls (20/14)|(14/10)

In the remaining time…

AMRAP of:

10 Thrusters (115/75)|(75/55)

10 C2B Pull-Ups

(Score is Rounds + Reps)

C. STRENGTH / GYMNASTICS

Metcon (Time)

5 ROUNDS FOR TIME

5 Clean & Jerk (135/95)

5 Muscle-Ups

-Rest 5:00-

5 ROUNDS FOR TIME

3 Clean & Jerk (185/125)

3 Burpee Muscle-Up

-Rest 5:00-

3 ROUNDS FOR TIME

2 Clean & Jerk (225/155)

400m Run

-Rest 5:00-

3 ROUNDS FOR TIME

1 Clean & Jerk (275/185)

500m Row

(Score is Total Time

Saturday

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

1:00 Plank

1:00 Push-Ups

STATION 2

1:00 Wall Sit

1:00 Air Squats

STATION 3

1:00 Superman Hold

1:00 Sit-Ups

STATION 4

1:00 Squat Hold

1:00 Jumping Lunges

SATURDAY

CrossFit 262 – CrossFit

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Deadlift (2×5 – 3×3)

Hang Clean (2×5 – 3×3)

Push Jerk (2×5 – 3×3)

Metcon (Time)

4 ROUNDS:

8 DEADLIFT (115/83)

4 BAR FACING BURPEE

8 HANG SQUAT CLEAN

4 BAR FACING BURPEE

8 PUSH JERK

4 BAR FACING BURPEE

Saturday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

:30 Bike

5 Burpee Broad Jumps

10 KB Deadlifts

10 MB Front Squats

Into…

1 ROUND

:30 Bike

:30 Arm Haulers

8 Russian KB Swings

8 MB Push Presses

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2..

AMRAP x 14 MINUTES

60 Cal. Bike

60 Russian KB Swings

60 Wall Balls

*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

2-3 SETS

:45 Alt. V-Ups

:15 Rest

:45 Arm Haulers

:15 Rest

(No Measure)

Saturday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Jog

5 Push Up to Pike

10 Med Ball Cleans

5 Med Ball Thrusters

10 Kip Swings

Strength

Push Press (10RM)

FOR LOAD

10RM Push Press

(Score is Load)

Workout

Metcon (Time)

800 meter run

30 thrusters 75/43

20 burpees over the bar

Saturday

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

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Warm-up

Warm-up (No Measure)

800 meter run

60 second Samson stretch per side

30 lunges

15 up-downs

Metcon

Gillum Knows Hows to Party…am i right? (No Measure)

8 min amrap

200 meter run + :30 second rest

(2 minute transition time)

8 min amrap

20 lunges

10 burpees

5 4ft broad jump

(2 min transition time)

8 min amrap

Calorie row

ATHLETE CAN START AT ANY STATION AS LONG AS ALL 3 ARE COMPLETED

Friday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

8 Barbell Good Mornings

8 Kipping Swings

8 V-ups or Tuck-ups

8 Barbell RDLs

Strength

Sumo Deadlift (8-6-4-8-6-4)

8-6-4-8-6-4

Sumo Deadlift*

(Score is Weight)

Workout

Metcon (3 Rounds for time)

3 SETS

12-10-8

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

Toes 2 Bar

-1:30 Rest b/t Sets-

(Score is Each Set for Time)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (4 Rounds for calories)

FOR MAX CALS*

5:00 Bike

-Rest 2:30-

4:00 Bike

-Rest 2:00-

3:00 Bike

-Rest 1:30-

2:00 Bike

*Reset bike before each effort.

(Score is Cals Each Round)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

1 ROUND

:30 Shoulder Taps

5 Push-Up to Pike

:20 Pike Hold

10 Alt Groiners

2 ROUND

:30 Handstand Hold

10 Up-Downs

10 Box Step Ups

10 DB Deadlifts

Skill

Warm-up (No Measure)

3 SETS

50′ HS Walk or Quad Crawl

20 Slow Deadbugs

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

E4MOM x 16 MINUTES

MIN 1-4 – Run 800m

MIN 5-8 – AMRAP of…

3 Wall Walk

15 Slam Balls (30/20)|(20/10)

-Rest 4:00-

E2MOM x 10 MINUTES

MIN 1-2 – Run 200m

MIN 3-4 – AMRAP of…

2 DB Up-Down (50/35)|(35/20)

4 DB Box Step-Ups (24/20)

(Score is Combined Rounds + Reps)

C. STRENGTH / GYMNASTICS

Snatch Balance (5-5-5)

SNATCH BALANCE

5-5-5*

*Keep loading light to moderate. Goal is speed and accuracy.

Metcon (Weight)

SNATCH COMPLEX

5 SETS

1 Squat Snatch

+

2 Hang Squat Snatch

+

1 Below the Knee Squat Snatch

*Start moderate and build to heavy set with perfect mechanics.

-Rest as Needed b/t Sets-

(Score is Load)

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)

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

100m Run

Into…

AMRAP x 5 MINUTES

20 Mountain Climbers

10 Step Ups

5/5 SA KB Push Press

Into…

100m Run

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Alt. KB Push Press*

100m Run

12 Alt. KB Suitcase Step-Ups

*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.

(Score is Rounds + Reps)