Friday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds of Increasing Weight:

Row 250 meters

6 Push Press

6 Front Squats

6 Up Downs

3 Rope Butt-to-Floors

Workout

Honeybee (Time)

21 – 15 – 9

Front Squat (135/93) (from ground)

Bar Facing Burpee

Right into

15 – 12 – 9

Pull Ups

2x Butterfly Sit Ups

Right into

12 – 9 – 6

Shoulder to Overhead (135/93)

3 – 2 – 1 Rope Climbs

Friday

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

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Warm-up

Warm-up (No Measure)

EMOM x 6 MIN

Odd: :45 Jumping Jacks → :45 Bicycle Sit-ups → :45 Mountain Climbers

Even: :45 Inchworms → :45 BB RDL → :45 BB Good Morning

Strength

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

5-5-5-5-5

Tempo Deadlift (31X1)

Workout

Metcon (3 Rounds for time)

3 SETS

15 Deadlifts (155/105)

30 Sit-ups

30 Walking Lunges

-1:30 Rest b/t Sets-

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

200m Jog

8 Alt. Step-ups

8/8 Ankle Circles

8 Hip Circles

4/4 Side Plank Rotations

– 6:00 Time Cap –

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 15 DB Deadlifts

MIN 2 – 200m Run

MIN 3 – 15 Box Jumps

MIN 4 – :45 Side Plank*

*Rounds 1 & 3 – Right Side Plank

Rounds 2 & 4 – Left Side Plank

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Friday

CrossFit 305, CrossFit A1A – CrossFit

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Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Thursday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS…

200m Run

10 Slam Balls

10 Banded Upright Rows (feet inside band)

Strength

Metcon (No Measure)

3 SETS

10 Slow Ring Rows

20 Kneeling Double Lat Band Pull-Downs

MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

Workout

Metcon (Time)

FOR TIME

50 Slam Balls (20/10)

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

-15:00 Hard Cap-