2020 Vision

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Line Up Rowers,

2 Rounds

15 Calorie Row

3 Walkouts (Wide/Mid/Narrow)

10 Samson Lunges

10 Kip Swings

3 Kicks up to Handstand

Metcon

NYE 2020 (AMRAP – Rounds and Reps)

20 Minute AMRAP*

20 Alternating DB Snatch (40/25)[50/35]

20 Wall Balls (20/14)

20 Box Jumps (24/20)

20 Pull Ups [Chest to Bar]

20 Push Ups [HSPU]

20 Calories (Any Machine)

*At minutes 0, 4, 8, 12, 16, 20 stop and do 10 burpees, then resume where you were at.

Optional Finisher

Metcon (No Measure)

With light weight (like 5 to 15 lbs). All reps squeeze at top and slow negative:

30 Bicep Curls

:30 rest

15 Bicep Curls

:30 rest

15 Bicep Curls

:30 Rest

15 Bicep Curls

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

2 ROUNDS

1:00 Row with ½ Slide in

10 Alt. Step-Ups

5/5 Single Arm DB Strict Press

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

250m Row

17 Box Jumps

9 DB Strict Press

(Score is Rounds + Reps)

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

2 ROUNDS

Run 200m

1 strict pull up

2 strict push ups

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Single Arm Dumbell Press (10-10-10-10-10)

20 Minute ALT. EMOM

Min 1 – 10 Press Right Arm

Min 2 – 10 Press Left Arm

Min 3 – 10 Hanging Knee Raise (RX+ use

Min 4 – Tension Plank

https://youtu.be/PtW9w-1GN0w

Min 5 – Rest and reset

(Score is Weight of press)

Workout

Metcon (AMRAP – Reps)

After the last rest minute of the EMOM, go directly into this and Hit it HARD!

5 Minute AMRAP

30 Burpees

30 Goblet Squats

*same DB as 1st part, should be light/medium and unbroken or close

(Score is Reps)

This is a sustained sprint – Get after it!

RX+ 10 bar muscle ups after squats

Monday

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

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Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

20 Shoulder Taps

10 Ring Rows

8/8 Single Arm Strict Press

6/4 Cal Bike

Strength

Metcon (3 Rounds for reps)

3 SETS

MAX Strict Press

Into…

MAX Push Press

-Rest 2:00 b/t Sets-

*For the first set athletes should be aiming for 8-10 Strict Press and 12-15 Push Press. The second set athletes should aim for 6-8 Strict Press and 10-12 Push Press. The third set athletes should aim for 4-6 Strict Press and 6-8 Push Press.

(Score is Reps)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15/12 Cal Bike

12 Push Press (115/75)

10 Pull-ups

-12:00 Hard Cap-

(Score is Time)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (3 Rounds for time)

3 SETS

20 Cal Bike

-Rest 1:00-

40 Cal Bike

-Rest 2:00-

60 Cal Bike

-Rest 3:00-

*No additional rest b/t Sets

(Score is Each Round for Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2 ROUNDS

:45 Bike

10 Alt Spiderman Lunges

10 Bootstrap Stretches

5 Inchworms

3 Burpee Broad Jumps

THEN…

3 ROUNDS (W/ Empty Barbell)

5 Snatch Grip RDLs

5 Kang Squats

5 Behind the Neck Press

Strength

Snatch (1RM)

ON A 25:00 RUNNING CLOCK…

Build to 1RM Snatch

*Last Seen 8/28/19

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 5:00 RUNNING CLOCK…

30 Burpees

Max Reps of Power Snatch (95/65)|(65/45)

(Score is Reps)

C. STRENGTH / GYMNASTICS

Back Squat (5-3-1)

5-3-1

Back Squat

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

(Score is Weight)