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
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)
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
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
30 Single Unders
8 PVC Good Mornings
8 PVC Thrusters
4 Ring Rows or Pull Ups
Then:
Build to workout weight on deadlifts.
Workout
Metcon (No Measure)
12 Minute EMOM
1: 6 Deadlifts (225/153) + Bar Facing Burpees until :50
2: 50 Double Unders + Air Squats to :50
3 + 4: Pull Up/Muscle Up work
Metcon
Metcon (Time)
6 Rounds for time:
3 Clusters (135/93)
9 Toes to Bar
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)
