CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Front Squat (8-8-8-8-8)
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Runnin’ With El Diablo (Time)
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
200m Run
20 Hollow Body Flutter Kicks
12 KB DL
6/6 KB BOR
Strength
Deadlift (5-5-5-5-5-5-5-5-5-5)
EMOM x 10 MINUTES
5 Deadlifts*
*Increase weight every other round. Keep weight light-moderate.
Workout
Metcon (Time)
FOR TIME
800m Run
21 Deadlifts (135/95)
400m Run
15 Deadlifts (155/105)
200m Run
9 Deadlifts (185/135)
CrossFit 305, CrossFit 262, CrossFit A1A – NC30
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Extended Warm-up
Warm-up (No Measure)
2 ROUNDS
5 Burpees
10 Air Squats
5/5 DB Sumo Deadlift
10 Medicine Ball Push Press (throw to a target)
5/5 DB Push Press (focusing on an aggressive punch up, locking out the elbow, arm by the ear)
Workout
Metcon (2 Rounds for time)
2 SETS
5 ROUNDS FOR TIME
10 Wall Balls
10 Alt. DB Snatch
Rest 3:00 b/t Sets
-16:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – NC COMPETE
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A. CONDITIONING
CrossFit Games Open 14.5 and 16.5 (Time)
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
B. 60:00 GPP
Skill
Metcon (No Measure)
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
Workout
Metcon (3 Rounds for reps)
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – NCBURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
:20 Plank Hold
STATION 2
AMRAP
10 Up-Downs
:20 Plank Hold
STATION 3
AMRAP
10 Sit-ups
:20 Plank Hold
STATION 4
AMRAP
10 Push-ups
:20 Plank Hold
CrossFit 262 – CrossFit
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Front Squat + Back Squat (5×2+2 , building to 90-95% of 1RM.)
Heavier than last week.
Open Intervals 2 (Time)
Every 6:00 for 3 Rounds (5 minute time cap each round)
20 Toes To Bar
20 Burpees Over Bar
20 Thrusters (95/63)
Score is slowest round.
This is the same amount of work as last week Monday, but a different time and rest domain. Working on bigger sets of each movement, please scale appropriately compared to how you felt last week. Will this be harder or easier?
