Friday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Jog Down + Back x 8

3 Rounds:

10 Light KB Deadlifts

10 Ring Rows/[Ring row to MU transition]

5 Push Ups to Downward Dog

5 Hollows w/ 2 second hold

5 Supermans w/ 2 second hold

Metcon

Metcon (3 Rounds for time)

At 0:00

5 Rounds of:

5 Ring Dips [2 Ring MU]

20 Russian KB Swings (53/35)[70/44]

——————————–

At 10:00

3 Rounds of:

12 Box Jump Overs (24/20)

12 Burpees

3 Rope Climbs

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At 20:00

For Time

2 Minute Cumulative Plank

100 Mountain Climbers* (count right sides only)

100 Russian Twists (20/14)(Count Right Sides Only)
Russian KB Swings are just to eye level.

Plank – any type, need to accumulate 2 minutes… if you drop, you start counting again when you go back up.

Mountain climbers – knees touch elbows

Russian Twists – med ball touches ground, feet off ground.

Optional Finisher

Metcon (No Measure)

9 – 15 – 21

Barbell Bicep Curls

Push Ups

Banded Tricep Extensions

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

Partner Warm-up

2 ROUNDS*

200m Run

20 DB Hang Jump + Shrug

30 Alt. Lunges

*Partners will go on the 200m Run together. They can split the work in any way, in any order!

– 5:00 Cap –

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

200m Run*

40 DB Hang Power Cleans**

60 Alt. Jumping Lunges

*Partners run together. For the other movements, P1 works while P2 rests. The DB HPC & Lunges can be broken up in any way….does not need to be completed in order.

Thursday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 row at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 row at HARD pace

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 5 over the bar burpees + 15 jump squats

MIN 2 – 5 Deadlift 135/93

*Option for athletes to do 7 or 5 Burpees! Stick with your choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

3 Rounds

1:30 Stations

:30 Rest b/t Stations

No Rest b/t Rounds

STATION 1

1:00 Max Burpees

:30 Push-up Plank

STATION 2

1:00 10m Shuttle Run

:30 Squat Hold

STATION 3

1:00 Max Air Squat

:30 Flutter Kicks

STATION 4

1:00 Max Mountain Climbers

:30 Plate OH Hold