CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Happy Fillmore (AMRAP – Rounds and Reps)
20 minute AMRAP
Row 200 meters
Run 200 meters
50 foot burpee long jump (25′ x2)
50 foot walking lunge (25′ x 2)
200 meter farmer carry
—-
Scaled – 26/35 KBs
RX – 53/35 KBs
RX+ 70/53, finish each round with 180/100# sled push, 50 yards.
Lunge & farmers carry with one KB.
For lunge and burpees, use 25′ out and back. Last burpee and lunge MUST end over tape line in each direction. Any failure to meet distance will result in a return to the start.
Burpee starts with a drop behind tape line and finishes with a long jump forward. Forward progress is only made by placing hands by feet, kicking back and then jumping forward. Athletes MAY NOT ‘fall forward’ from a standing position. Any reach further than the feet will result in a return to the start.
Score total rounds plus extra meters/feet/reps. Only count completed portions.
Example – 4 rounds plus row, run, burpees = 4 + 450
GET DOWN!
https://www.youtube.com/watch?v=bk6Xst6euQk
CrossFit 305, CrossFit A1A – CrossFit
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DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Scaled – DBs or empty bar, NFT
Masters – 75/53
RX = 95/63
RX+ = 135/93
RX ++ = 155/105
THIS IS VERY IMPORTANT –
DO NOT DO THIS WORKOUT FOR TIME
-unless –
YOU CAN DO THESE MOVEMENTS WITH PERFECT FORM!
If you are still working on form, go slow and make sure each rep is great.
If you do this workout with light weight and perfect form, then (and only then) should you move up in weight.
—
You should be able to complete 12-9-6 at least one cycle unbroken with your chosen weight.
Elite times for this are in the 5 minute range.
Today there is a 12 minute time limit.
Be safe.
Coaches – you are the final authority on what weight each person should choose. It is NOT up to the athlete, it IS up to the coach.
OK OK OK FOR THE LADIES (N Dudes too)
https://open.spotify.com/playlist/5kSAE1O3DB0mXxXY25z3EP
CrossFit 262 – CrossFit
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DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
CrossFit 305, CrossFit A1A – CrossFit
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Front Squat (10-10-10-10-10)
Alternating EMOM with 1 or 2 rope climbs
PLAYLIST: https://open.spotify.com/playlist/1LI9612Xucij7cAZ37Ojht
Meat Hurdles (Time)
3 Rounds for total time ;
15 Single Arm Thrusters, right arm
15 Second L-Hang
15 Single Arm Thrusters, left arm
15 Second L-Hang
Run 400 meters
Rest 1 minute
RX – 40/25, 15 second hang, feet above hips, knees straight.
RX+ 50/35 15 second hang, feet above hips, knees straight.
Masters – 30/20 10 second hang, feet above hips, knees straight.
Scaled – Lighter DB or Air thrusters, 10 second hang, knees bent and above hips.
—-
Each round should be around 4 minutes accounting for 30 seconds for each thruster set, 30 seconds to accumulate hang time and 2 minutes for each run.
Runs should be paced aggressively.
CrossFit 262 – CrossFit
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Front Squat + Back Squat (5×3+3 @ 60 – 65 – 70 – 75 – 80%)
Percentages of front squat max.
Meat Hurdles (Time)
3 Rounds for total time ;
15 Single Arm Thrusters, right arm
15 Second L-Hang
15 Single Arm Thrusters, left arm
15 Second L-Hang
Run 400 meters
Rest 1 minute
Rx = 40/25 lb db (or KB)
Rx+ = 50/35 lb db (or KB)
CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
OR
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
