Lifting Thursdays
CrossFit 262 – CrossFit
SNATCH PULL + HIP SNATCH (3×3 @ 60-70%)
Power Clean (1-1-1-1…)
50-60-70%x2
75%x1
3×1@80%
Thursday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
FOR TIME (5 MINUTE CAP)
1 ROUND
100m Run
10 KB DL
10 KB High Pull
10 Wall Ball Front Squat
1 ROUND
100m Run
10 KB SDHP
10 Wall Ball Thrusters
10 Step-ups
Strength
Sumo Deadlift (10-8-6-4)
10-8-6-4
Sumo Deadlift
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
200m Run
12 Wall Balls (20/14)|(14/10)
12 Sumo Deadlift High Pulls (95/65)|(75/55)
12 Box Jumps (24/20)
(Score is Rounds + Reps)
Wednesday
CrossFit A1A, CrossFit 305 – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS:
200m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or bar Muscle Up or Strict False Grip Ring Row or Strict Pull Ups. Work with your coach and get better!
(No Measure)
Workout
Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
If you can’t make a 2 minute clock on the run, cut the distance down.
(Score is Reps)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
Warm-up
Warm-up (No Measure)
3 QUICK ROUNDS
30 Mountain Climbers
15 Sit-ups
10 DB Curl to Press
Strength
Bench Press (5-5-5-5)
5-5-5-5
Tempo Bench Press (2111)
(Score is Weight)
Workout
Metcon (Time)
3 ROUNDS
15 DB Bench Press (35/25)|(25/15)
12 DB Renegade Rows*
*1 Rep = Row L + Row R (no push-up)
-into-
100 Sit-ups
-into-
30-20-10**
DBL DB Hang Snatch
**15/12 Cal Bike after each full round.
(Score is Time)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Metcon (5 Rounds for time)
5 SETS
20/15 Cal Bike
25 Russian KB Swing (70/53)|(53/35)
30 Box Step-Ups (24/20)*
-Rest 2:00 b/t Sets-
*No jump. Fast as possible step-up and down with full extension at the top. Wear a vest for full workout.
(Score is Each Set for Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
3 ROUNDS:
100m Run (increasing pace)
10 Up Downs
10 Scap Pull Ups
2 ROUNDS:
10 Arm Haulers
10 DB Tempo Strict Press (31X1)
10 Scap Push Ups
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Practice Strict Ring Muscle-Up Skill or Strict False Grip Ring Row
(No Measure)
Workout
Metcon (AMRAP – Reps)
E2MOM x 20 MINUTES
MIN 1 & 2 – 400m Run
MIN 3 & 4 – 15 Burpees Then Max Muscle-Ups or Strict Pull-ups*
*Muscle-Ups can be ring or bar & strict or kipping. For Pull-Ups, focus on strict pull development.
(Score is Reps)
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
Wednesday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
MAX Renegade Row*
*RR= DB Row R + DB Row L + Push-Up
STATION 2
MAX DB Bent Over Row
STATION 3
MAX DB Front Squat
STATION 4
MAX DB Push Press