CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Jog Down+Back x5
5 Inchworms
10 Alt. Knee to Chest
10 Scorpions Facing Up
10 Scorpions Facing Down
10 Lat Engagements
Then:
2 Rounds of
5 Kip Swings
5 Deadlifts (Bar)
Then build to 85% of DL Max
Strength
Metcon (Weight)
4 Rounds for Quality:
1 Tough Set of Strict Pull Ups (don’t go to failure)
3 Deadlifts at 85% of Max
DL should be touch and go. Note pull up sets in comments.
Metcon
Metcon (Time)
For Time:
100 KB Swings (53/35)
80 Double Unders
60 Straight Leg Medball Sit Ups (20/14)
40 Medball Russian Twists (count rights only)
20 Chest to Bar Pull Ups
18 Minute Time Cap
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Lunges → 8 Jumping Alt. Lunges
10 Cal. Row → 8 Cal. Row
10 Sit-Ups → 8 Sit-Ups
10 Alt. Step-Ups → 8 Box Jumps w/step down
Workout
Metcon (2 Rounds for reps)
2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
6/4 Cal Bike
6 Plate DL
6 Ring Rows
6 Push-up
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
Workout
“CARDIO HEAVEN” (Time)
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap-
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
CrossFit A1A, CrossFit 305, CrossFit 262 – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Air Squats
STATION 2
Max Hollow Rocks
STATION 3
Max Slam Balls
STATION 4
Max Burpees
CrossFit A1A, CrossFit 305, CrossFit 262 – X-COMPETE
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A. CONDITIONING
Metcon (3 Rounds for distance)
3 SETS
5:00 Ski
5:00 Bike
5:00 Row
-5:00 Rest b/t Sets-
*Goal is razor-sharp pacing at a moderate pace. Match your meters every set.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 4 MINUTES
20 Plank Shoulder Taps
10 Plank Jump Ins
10 Jumping Squats
Into…
3 ROUNDS
:30 Row
10 Up down to plate
7 Light Kip → 5 Big Kip → 3 Kipping Pull-up
Workout
Metcon (Time)
5 ROUNDS FOR TIME
25/22 Cal Row
15 Burpees to Plate
7 Bar Muscle-Ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
2:00 Pec Release (L)
2:00 Pec Release (R)
2:00 Child’s Pose
C. STRENGTH / GYMNASTICS
Snatch Grip Deadlift (3×7)
1. 3×7
Snatch DL*
*Pause :01 Above Knee then Continue Pull to Waist
Snatch Balance (3×5 (non-heave))
2. 3×5
Non-Heaving Snatch Balance
Snatch Balance (3×3 (heave))
3. 3×3
Heaving Snatch Balance
