CrossFit 262 – CrossFit
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Beyond the Pines (Time)
Part A:
12 – 10 – 8
-Single Arm Devil’s Press (40/25)[50/35]
-Straight Body King Kongs
[Rx+ 3-2-1 Seated Legless Rope Climb on short ropes]
Part B:
30 – 20 – 10
-Single Arm DB Thrusters (40/25)[50/35]
-4x Double Unders (120-80-40)
-Butterfly Sit ups
Part C:
3 Rounds
500m row
1:00 Plank (any way)
You choose the order in which you choose to complete the Parts (A, B, and C).
Once you start a part, you need to finish it before moving on to another.
Score is time when all 3 parts have been completed.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 Slam Balls
10 Slam Ball Lunges
STATION 2
AMRAP
15 Slam Balls
15 Slam Ball Sit-Ups
STATION 3
AMRAP
20 Slam Balls
20 Jumping Jacks
STATION 4
AMRAP
30 Slam Balls
30 Mountain Climbers
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)
CrossFit A1A, CrossFit 305 – CrossFit
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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 KB deadlifts
Skill
Warm-up (No Measure)
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
Deadlift, 5 reps adding weight
-Rest as Needed b/t Sets-
(No Measure)
Deadlift (5-5-5-5-5)
Workout
The Diamond Cutter (AMRAP – Rounds and Reps)
8 Minute AMRAP
60 Double Unders
20 DB or KB snatch
15 Push Ups
Push the pace.
Pick a weight that feels light for a practice set of 10 per side.
This is a SNATCH! Use the hips, not the arms. Make the weight float with biomechanics.
If you do this, you’ll be able to preserve your arms for push ups.
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*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(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)
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)
CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (4×2(snatch pull + knee))
Complex
Power Clean (3×1 @ 85%)
50-60-7-x2
75-80×1
3×1 @ 85% (5% heavier than last week)
Clean Pull (4×3 @ 100%)
Single Leg RDL (3×8-10)
Make them better than last week. That doesn’t necessarily mean heavier.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
:30 Double Unders
:30 Burpees
:30 Double Unders
STATION 2
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
STATION 3
:30 Single DB Front Squats
:30 Squat Hold
:30 Single DB Front Squats
STATION 4
:30 Max Cal Bike
:30 Recovery
:30 Max Cal Bike
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
FOR TIME (7:00 CAP)
1 ROUND
10 Scap Pull-ups
10 Knee Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Ring Rows
10 Hand Release Push-ups
:30 OH Plate Hold
1 Wall Walk
1 ROUND
10 Jumping Pull-up Negatives
10 Push-ups
:30 OH Plate Hold
1 Wall Walk
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (1111)
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
3 Strict Pull-ups
6 Deficit Push-ups*
9 Up-Downs
*Deficit on DBs or Plates
(Score is Rounds + Reps)
