CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps
Metcon
Joe Pulizzano’s 70th (Time)
With a partner, switching off as desired [Rx+ solo mission]
7 Rounds of:
1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders
Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!
CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
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A. CONDITIONING
Metcon (Time)
5k Row @ 75% Effort
-Rest Equal Time-
5k Row @ 75% Effort
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Junkyard Dog Warm Up…
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
into…
3 Rounds, 3 reps of each movement
1. Down and Up (torso vertical and fast drive!)
2. Elbows High and Outside (bar speed and keep the bar close!)
3. Muscle Clean (bar speed and finish!)
4. Clean Drop (fast feet!)
5. Hang Power Clean (jump + pull under!)
Extended Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Build Load & Refine Technique for Workout
Workout
“THE CALI BEAR” (Weight)
EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)
*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Slow Bike
3:00 Foam Rolling
C. STRENGTH / GYMNASTICS
Power Snatch (6×2)
EMOM x 12 MINUTES
2 Power Snatch*
*Building for 6 sets then hold for 6 sets.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
10 Calorie Row
10 Powerball Shots (light)
10 Medball Squats (light)
10 Tic-Toc Swings
Metcon
31 by 31 (Time)
3 Rounds for time*:
31 Calorie Row
31 Burpees
31 Wall Balls (20/14)
31 Toes to Bar
*At minutes 0, 5, 10, 15, etc. everyone stops and does 1 minute of plank (any way), then you go continue the metcon.
40 minute cap. Only Rx if you also complete all planks unbroken.
Optional Finisher
Metcon (No Measure)
21 – 15 – 9
Bicep Curls (empty bar)
Diamond Push Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5:00 CAP)
8 Scap Push-ups
8 Arm Haulers
8/6 Cal Bike
:20 Hollow Hold
Workout
Metcon (4 Rounds for reps)
TABATA
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Push-Ups
TABATA 2 – Tuck-Ups
TABATA 3 – Slam Balls
TABATA 4 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
PARTNER AMRAP x 7 MINUTES
P1…Bike
P2…Complete 1 Round:
5 Push-ups
6 Ring Rows
7 Up-Downs
Partner Workout
Metcon (Time)
16 ROUNDS FOR TIME*
8/6 Cal Bike
10 Slam Balls (30/20)
-20:00 Hard Cap-
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 8 rounds.
Partner Strength
Metcon (No Measure)
Post-Workout
ALTERNATING TABATAS*
T1 – DB Bicep Curls
T2 – DB Skull Crushers
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
CrossFit A1A, CrossFit 305 – CrossFit
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Extended Warm-up
PLAY THE TUNES MAESTRO!
https://open.spotify.com/playlist/5iZvBwEtah0QjsOUhr9ydr
15 minute AMRAP, increasing intensity each round of:
Run 200 meters
50′ of walking Samson lunges
10 push up to downward dog
10 supermans
10 v-ups
1 Rope climb or 3 butt to floor
Workout
“Beer Gut” (Time)
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 400 meters
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Run 200 meters
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
Cool Down
Abstober 8 (No Measure)
50 strict single leg toes to bar or 150 single leg v-ups
