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CrossFit 262, CrossFit 305, CrossFit A1A – BURN
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Metcon (AMRAP – Rounds and Reps)
Warm Up
20 jumping jacks
20 high knees
20 butt kickers
20 alt single leg RDL
10 Hollows w/ 2 second hold
10 supermans w/ 2 second hold.
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Strength:
4 Rounds NOT for time:
12 Bicep Curls or Bent Over Rows
12 Front Raises
12 Side Raises
12 Push Ups
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Metcon:
12 Minute AMRAP:
3-6-9-12-15-18…
Mountain Climbers (2 count)
Russian Twists (2 count, use a little weight if you have one)
Up Downs
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Stretch:
Pecs
Delts
Triceps
Forearms
Cobra
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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
400m jog
2 minutes double under practice
2 minutes any other cardio.
PVC Warmups for the barbell movements.
Metcon
Metcon (Time)
30-20-10
Deadlift (95/63)
Hang Power Clean (95/63)
Shoulder to Overhead (95/63)
Jumping Lunges
V-Ups (touch toes)
Bar Hops (2 count).
This’ll take a while. Be smart.
Abs
Metcon (No Measure)
20 Reps Strict TTB.
Clean off your station when you’re done.
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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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A. CONDITIONING
Metcon (No Measure)
5×10 alternating EMOM:
step back lunges
box dips
Metcon
Metcon (Time)
3 rounds for time:
305m run
21 thrusters 45/33
15 box step ups
9 burpees
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CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Coaches choice:
7 minute warmup
Metcon
Metcon (AMRAP – Rounds)
“Double Tornado
7 minute AMRAP:
30 Air Squats
20 Anchored situps
10 Push-ups
2 minute rest
11 minute AmRaP:
50 Jumping Jacks
100 Mountain Climbers
200m Run (1 minute)
Scale 200m run to a 250m row, 100 double unders or 200 single unders
Metcon
Metcon (No Measure)
3 to 5 rounds:
10 Single Leg Glute Bridges
10 Single Leg RDLs
Stretch
Metcon (No Measure)
Coaches choice
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
TRAMUP (No Measure)
Row 500 Meters – or 200 Single Unders – or Run 400 – or 100 jumping Jacks
10 arm circles FWD. & 10 BACK
10 Touch the Floor & Reach Overhead
10 Strict Pull Ups or ring rows (skip if no bar)
10 Russian KB/DB/Water Jug Swings, light
20 Air Squats
10 Samson Lunges
10 Strict Toes to Bar Or V-Ups
20 Butterfly Sit Ups
20 Push Ups
MOVE WITH INTEGRITY
Strength
Metcon (No Measure)
Five Giant Sets!
5x MegaSet
MegaSet=
20 Bicep Curls
20 Strict Overhead Press
20 Bent Over Rows
Do that as one big set without putting your object down. Rest as needed in between sets, 5 total sets.
Use any object you have, if your object is too heavy then drop the number of reps down.
Conditioning
Metcon (AMRAP – Reps)
12 Minute EMOM
(:20/:10/:20/:10)
1: Thrusters or Wall Balls
2: Jumping Lunges
3: Bicycle Crunches
Minute one – :20 max Thrusters/Wall Balls, :10 rest, :20 Thrusters/Wall Balls, :10 rest.
Minute two – :20 max jumping lunges, :10 rest, :20 max jumping lunges, :10 rest.
Minute three – :20 max Bicycle Crunches, :10 rest, :20 max Bicycle crunches, :10 rest.
Repeat 4 times for a total of 12 minutes.
CrossFit 262 – CrossFit
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Hang Snatch (10×1 OTM)
HANG FROM BELOW KNEE
Hang Clean and Jerk (10×1 OTM)
HANG FROM BELOW KNEE
Metcon (Time)
3 ROUNDS:
10 SNATCH
400M RUN
(Rx 60% TODAYS HANG SNATCH)
