CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds of:
Jog Down
10 Jumping Jacks
Jog Back
Butt Kickers Down
10 Alternating Lunges
Butt Kickers Back
High Knees Down
5 Walk Outs
Hick Knees Back
Toy Soldiers Down
10 Hanging Knee Raises
Toy Soldiers Back
Metcon
Tuskla (AMRAP – Rounds and Reps)
35 Minutes to get as far as you can:
10 Burpees
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10 Burpees
25 Box Jumps or Step Ups
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10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
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10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
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10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
100 Calories of Choice
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10/8 Cal. Bike
10 Alt. Cossack Squats → 10 Wall Squats
5/5 Single Arm Ring Rows → 10 Ring Rows
10 Alt. Reverse Lunges → 10 Air Squats @32X1*
*Tempo Squats – :03 descent, :02 pause in the bottom, explode up!
Workout
Metcon (Time)
FOR TIME
25-20-15-10-5
Cal. Bike
Air Squats
Ring Rows
-14:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Mountain Climbers
:30 Hollow Body
15 Slam Balls
:30 Plank Hold
Strength
Push Press (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
With a pair of 2.5 or 5# plates…
AMRAP x 6
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Push Ups to Down Dog
Strength
Push Press (6-6-6-6-6)
Heavier than last week
alternating EMOM with 125 Army Flutter Kicks (scale reps as needed)
Workout
BCAA Content Is An Invalid Argument For Protein As Long As You Consume The Required Amount of Protein For PMS (Not the kind you’re thinking) (Time)
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
Rest 2 minutes
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
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For total time. If you can’t do pull ups, do regular burpees.
RX – 7′ bar for women, 8′ for men.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Jog
6 Single DB Box Step-Overs
6/6 Single Arm DB Suitcase Deadlifts
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
20 DB Box Step-Overs
15 DB Suitcase Deadlifts
-15:00 Hard Cap-
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
5 minute AMRAP
Shuttle Runs
Coaches choice on distances, just keep people moving in groups of 2-4 people, between 1:1 and 1:2 rest.
Increase intensity each run.
6 hours of old school hip hop
https://youtu.be/HaRbwGzFqNQ
Extended Warm-up
Warm-up (No Measure)
EMOM x 7 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Wall-Sit
Workout
Werk Werk Werk Werk (3 Rounds for time)
22-16-10
Goblet Squat
Push Ups
Rest the balance of 7 minutes
22-16-10
Goblet Lunge 53/35
Push Ups
Rest the balance of 7 minutes
48 burpees for time
RX = 53/35
RX+ = 95/63 front squat & front rack lunge, bar facing burpees
