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 – 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 – 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

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 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 – 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 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

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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