CrossFit 262 – CrossFit
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Snatch Pull + Hang Snatch (Building in weight.)
Complex
Work on straight, engaged pull. Then powerful extension from the hang and dropping under quick.
Power Clean (Building in weight.)
Need to work on straight pull with full foot on ground. Then after aggressive extension quick elbows underneath and catch strong.
No “starfish”.
Front Squat (5×2 with 2 sec pause on first rep.)
If your legs aren’t too wrecked from the past couple days, do these. If they are, work on mobility and foam rolling at the end of class.
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
8 DBL DB G2OH
8 DBL DB Front Squats
STATION 2
AMRAP
10 Push-Ups
10 Box Jumps
STATION 3
AMRAP
12 Lunges
12 DBL DB Push Press
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)
2 ROUNDS
:30 Bike
:30 Lunges
7/7 SA DB DL
5/5 SA DB Swing
3/3 SA DB Press
Strength
Bench Press (10-10-10)
10-10-10
Bench Press
(Score is Weight)
Workout
Metcon (No Measure)
EMOM x 12 MINUTES
MIN 1 – 22 Bodyweight Forward Lunges
MIN 2 – 15/12 Cal Bike
MIN 3 – 20 Alt. DB Snatch (50/35)|(30/20)
(No Measure)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Row 500 meters
Jog 400 meters
10 ring rows
100 single unders
1 rope climb
Get ready.
Workout
Mean Duck (AMRAP – Rounds and Reps)
AMRAP x 35 MINUTES
Row 1000/800 meters
Run 800 meters
100 Double Unders
2 Rope Climbs
(Score is Rounds + Reps)
Goal is 3+ rounds – modify accordingly.
Finisher
Metcon (No Measure)
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or moderate band.
(No Measure)
Challenge of the Week!
COW – Week 2020 #6 1 Mile run (Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
400m Group Run
Into…
AMRAP x 5 MINUTES (w/ a pair of light DBs)
5 Inch Worms
10 Alt. Cossack Squats
5/5 SA Deadlifts
10 Hang Muscle Cleans
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
30 DB Hang Power Cleans
50m DB Farmer Carry
30 Air Squats
-15:00 Hard Cap-
(Score is Time)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
GENERAL WARM UP
2 Min Cardio (Increase pace every 30s)
Into…
1:00 Lizard Stretch (Left)
1:00 Lizard Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
Strength
Jerk from the rack (3-3-3-3-3)
Go over push jerk and split jerk. Then take time to build to something relatively heavy, athletes can choose what type of jerk they want to perform.
Workout
Metcon (Time)
20-18-16-14-12-10-8-6-4-2
Wall Balls
DB or KB Box Step Overs (50/35)(24/20)
One dumbbell or kettlebell for the step overs.
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
300 meter Recovery walk
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
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
Run 200m in remaining time…
Max Up-Down to plate
STATION 2
Bike 600m in remaining time…
Max Jumping Squats
STATION 3
Row 300m in remaining time…
Max KBS
STATION 4
30 Burpees in remaining time…
Max Box Jumps
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
3 Up-Down + Ring Muscle-Ups
25 Hang Power Snatch (95/65)
75 Double Under
(Score is Rounds + Reps)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM UP
2 Min Bike (Increase pace every 30s)
Into…
1:00 Groiner Stretch (Left)
1:00 Groiner Stretch (Right)
1:00 Couch Stretch (Left)
1:00 Couch Stretch (Right)
Into…
AMRAP x 4 MINUTES
20 Mountain Climbers
10 BB Back Rack Elbow Punches
5 BB Kang Squats
PRE WORKOUT PREP
25’ Heel Walking
25’ Toe Walking
25’ High Kicks
25’ Lunges
25’ High Knees
25’ Butt Kickers
Strength
Back Squat (1-1-1-1-1)
1-1-1-1-1
Back Squat*
*Start moderate-heavy and build to heaviest single rep.
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
15 Front Squat (135/95)|(95/65)
-12:00 Hard Cap-
(Score is Time)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Recovery Pace Bike
3:00 Foam Rolling Upper Back / Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Push-Up Plank
-Rest as Needed-
ON A 6:00 RUNNING CLOCK…
Accumulate as much time as possible in the Wall Sit
*Have fun with this strength session. If you want, try these positions loaded with a vest or plates on the back / lap.
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Up-Downs
20 Lateral Hops Over Bar
10 Alt. Box Step-ups (20)
1 ROUND
10 Up-Downs Over Bar
10 Alt. Box Step-ups (24)
1 ROUND
5 Bar Facing Burpees
10 Box Jumps (24/20)
Strength
Deadlift (5RM)
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Deadlift
(Score is Weight)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
3 Deadlifts (255/175)|(185/125)
6 Bar Facing Burpees
9 Box Jumps (24/20)
-10:00 Hard Cap-
(Score is Time)
