Saturday
CrossFit 262 – CrossFit
3 Position Snatch
Hip + Knee + Floor
Snatch Grip Deadlift (3×3)
Metcon (Time)
3 Rounds:
400m Row
15 Power Cleans (135/93)
10 Push Jerks
-12min CAP-
(1 burpee per remaining rep)
Mega-Banger 2020
CrossFit 262, CrossFit 305, CrossFit A1A – The 305 Workout
Warm-up
Warm-up (No Measure)
1 mile run
Turkish get-up to the balance of 15 min
Spend the next 10-15 min teaching the kipping pull-up. For athletes without pull-ups, learn the kip in a band.
Metcon
Metcon (Time)
5 rounds for time:
500m run
2 rounds of “Cindy”
2020 Partner WOD Uno
CrossFit 305, CrossFit A1A – CrossFit
2020 Partner WOD Uno (Time)
Row 2,000 calories
Run 1600
120 Walking Lunges with DBs
80 Strict Push Ups
60 Dumbbell Thrusters
40 Burpee Pull Ups (switch every 10)
Switch at will, one partner works at a time – GET AFTER IT!
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Box Jumps
1:00 DB Step-Ups
STATION 2
1:00 Push-ups
1:00 Hollow Flutters
STATION 3
1:00 Ring Rows
1:00 Wall Sit
STATION 4
1:00 Row
1:00 Double Unders
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (Time)
3 ROUNDS FOR TIME
20 Toes to Bar
20 Alt DB Snatch (50/35)
20 Single DB Step-Up (24/20)
*DB Can be held any way on the body similar to Open standard.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row (EZ pace)
10 Scap Push-Ups
10 Scap Pull-Ups
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Ball Thruster
1 ROUND
:30 Row (MOD pace)
10 Kipping Swings
5 Wall Ball Front Squats
5 Wall Ball Push Press to Target
5 Wall Balls
1 ROUND
:30 Row (SPRINT)
10 Kipping Swings
10 Wall Balls
Workout
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Finisher
Warm-up (No Measure)
FOR QUALITY
100 Hollow Rocks
(No Measure)
C. STRENGTH / GYMNASTICS
Metcon (3 Rounds for time)
3 SETS
3 Hang Power Cleans (185/125)
25′ HS Walk
3 Hang Power Cleans (185/125)
25′ HS Walk
-Rest 2:00 b/t Sets-
(Score is Each Round for Time)
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
250/200m Row
10 Air Squats
50’ Bear Crawl (Hips above head)
Partner Workout
Metcon (Time)
PARTNER WORKOUT
IN TEAMS OF 2 …
FOR TIME
Accumulate 4k Row*
*Partners must switch every 250m. The partner not rowing will be holding a static hold of their choice
Static Hold Ideas…
Wall Sit
Plank Hold
Hollow Hold
Superman
-16:00 Hard Cap-
(Score is Time)
Friday
CrossFit 262 – CrossFit
Warm-up
Warm-up (No Measure)
Line Up Rowers
-then-
3 Rounds
25 Double Unders
8 KB Deadlifts (light, squeeze butt)
8 Burpees
8 Ring Rows
Cuckoo Clocks of Hell (AMRAP – Rounds and Reps)
35 Minute AMRAP:
14 Calorie Row
14 Pull Ups
14 KB Swings (53/35)
140 Double Unders
14 Hand Release Push Ups
14 Sit Ups
… Then 13 of each
… Then 12 of each
… Then 11 of each
… All the way down to 1.
I tried this starting at 15 and didn’t finish… 14 might be doable? 🙂 If you finish then you’re done, you got 14 rounds and note your time in the comments.
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
EMOM x 12 MINUTES
200/150m Row
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 Mono Warm-up — Bike, Run, Row or Ski
into…
CHIPPER WARM-UP (5 min cap)
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge with PVC Pass
10 Barbell Strict Press
10 Alt. Elbow Punches
1:00 Alt. Groiners
Strength
Clean and Jerk (1RM)
ON A 25:00 RUNNING CLOCK…
Build to 1RM Clean & Jerk
*Last Seen 9/4/19
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS FOR TIME
10 Power Clean (155/105)|(115/75)
10 Shoulder to Overhead
(Score is Time)
C. STRENGTH / GYMNASTICS
Deadlift (10-8-6-4-2-4-6-8-10)
10-8-6-4-2-4-6-8-10
Deadlift*
*Second half of the wave 4-6-8-10 should be heavier than the first half of the wave for each set.
(Score is Weight)
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
20 Cal Bike then…
Max Up-Downs
STATION 2
40 Plate Hops then…
Max KB Swing
STATION 3
20 Cal Bike then…
Max Up-Downs
STATION 4
40 Plate Hops then…
Max KB Swing
Friday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
10 minute AMRAP @ warm up pace:
Run or Row 800m
into…
40 Jumping Jacks
30 Mountain Climbers
20 Jump Squats
10 Alt. Lunge
10 Push Ups
5 Strict Pull Ups
Do not repeat row or run, go back to jumping jacks. Warm up pace!
Grab a bar.
Spend 10 minutes lined up with coach instructed technique drills.
Be patient, get better, then go faster because your technique is great.
Workout
END TO END BURNERS (Time)
5 ROUNDS FOR TIME OF:
10 Power Clean (115/75) (95/63)
10 Shoulder to Overhead
Run 200 meters
(Score is Time)
Use a weight you can do unbroken – this is cardio, not strength. Use dumbbells as needed. Modify movements to maintain stimulus.