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
——————————–
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
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
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Easy Row → :30 Moderate Row → :30 Hard Row
10 DBL KB Sumo Deadlifts →10 DB KB SDLHP → 10/10 SA RKBS
:30 Deadhang → 10 Scap Pull-ups → 10 Ring Rows
:30 Hollow Hold → 10 Hollow Rocks → 10 Supermans
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Kipping Pull-ups or 3 x 2-for-1s*
MIN 2 – 5 DBL KB Cleans
*2-for-1 is 2 Kip Swings + 1 Pull-Up
Score is weight on the cleans.
Workout
Metcon (Time)
FOR TIME
20/15 Cal Row
15 Pull-ups
20 DBL KB Cleans (35/26)
15 Pull-ups
20/15 Cal Row
-Rest 2:00-
Repeat!
CrossFit 262 – CrossFit
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High Pull + Hang Power Snatch + Hang Snatch (1-1-1-1-1…)
Build to max of the complex.
Focus is Second Pull – Make hip contact and keep pulling (elbows up!)
Push Jerk+Split Jerk (5x(1+1))
Perform one push jerk immediately followed by a split jerk
Straight dip & stabilize before recovery.
Front Squat (4×3 @ 80%)
3 second pause on first rep.
Suggested build –
50%x5
60%-70% x 3
