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

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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)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:00 Stations

:20 transition b/t Stations

1:00 Rest b/t Rounds

STATION 1

DBL DB Ground to OH

STATION 2

Burpee over DB

STATION 3

Box Step-Ups

STATION 4

Cal Bike