Thursday Lifting

CrossFit 262 – CrossFit

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Liftoff + Pause Pull + Pause Snatch (Full Complex x2, work as heavy as technique allows)

1 Liftoff to knee + 1 Pause at knee (2 seconds) Pull + 1 Pause at knee (2 seconds) snatch.
Focus is first pull. Use legs and straight pull to the knee (flat feet).

Power Clean (5 x 2 Building)

Fast elbows and hips back in the catch.

Front Squat (3×3 @ 75% (3 second pause on first rep))

Suggested build – 50%x5

60-70% x 3

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

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KAMIKAZE (Time)

Row 1000/800 meters

Run 800 meters

100 double unders

200 meter farmers carry

4 rope climbs

50 meter sled push

4 rope climbs

200 meter farmers carry

100 double unders

Run 800 meters

Row 1000/800 meters

40 minute time cap – pace wisely.

Scaled – Modify row and run distances as needed, single unders, light farmers carry, no sled or unweighted

RX – 2 x 35/26, 15′ rope climb (12/9/12 A1A), 45/25 x 2 on sled

RX+ 2 x 53/35, 12′ legless, 45/25 x 4 on sled

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS (8:00 CAP)

15 Jumping Jacks

10 Banded Good Mornings

5 Divebomb Push-ups

5/5 BR Reverse Lunges

Strength

Deadlift (5-5-5-5-5-5-5)

EVERY 1:00 x 7 SETS*

5 Deadlifts

*Start at a light weight a build to a moderate weight.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

10 Deadlifts (155/105)

10 Push-ups

20 Walking Lunges

-Rest 2:00-

AMRAP x 4 MINUTES

5 Deadlifts

5 Push-ups

10 Walking Lunges

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

50m Shuttle Run

10 Air Squats

50m Shuttle Run

10 Push-ups

50m Shuttle Run

10 Kang Squats

Strength

Thruster (5-5-5-5-5-5-5)

EVERY 1:15 x 7 SETS*

5 Thrusters

*Start at a light weight a build to a moderate weight.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

12 Thrusters (75/55)

10 Slam Balls

8/6 Cal Bike

*Alternate movements with partner. See video for detail!

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

100m Jog

10 KB Sumo Deadlifts

50m Skip

8 KB Upright Rows

100m Run

6 KB SDHP

Workout

Metcon (Time)

5 ROUNDS FOR TIME

200m Run

15 KB SDHP

20 Sit-Ups

-15:00 Hard Cap-

Wednesday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

4 ROUNDS FOR TIME

12 Box Jump Over (24/20)

12 C2B Pull-Ups

12 HSPU

12 Deadlifts (275/195)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

C. STRENGTH / GYMNASTICS

Metcon (4 Rounds for reps)

1. AMRAP x 3 MINUTES

Push Jerks (155/105)

-Rest 3:00-

2. AMRAP x 3 MINUTES

Push Jerks (175/125)

-Rest 3:00-

3. AMRAP x 3 MINUTES

Push Jerks (195/140)

-Rest 3:00

4. AMRAP x 3 MINUTES

Push Jerks (215/155)