CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds (PVC-Bar-Bar)
10 Strict Presses
5 Push Presses
3 Jerks (Split or Push)
5/5 Front Rack Elbow Pumps
8 Alternating Lunges (no weight)
Strength
Push Press (5 – 5 – 5+ @ 60%, 70%, 80%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Minutes 0 – 10:00
10 Minute AMRAP
50 Double Unders
10 Burpee Box Jump Overs
Rx+ Minutes 10:00 – 16:00
Establish 1rm Jerk from Rack
Rack Jerk (6 Minutes to establish max)
If you did RX+, enter weight of jerk here.
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. This week is intentionally low volume. Do not double up on workouts. Hit Full GPP with hard effort and have fun.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
3-4 SETS EACH
P1 —> Bike for Cals (increase pace every time on the bike)
P2 —> DB Complex*
Deadlift
SA DB Swing
Muscle Clean
Press
FS
Thruster
(10:00 Cap)
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (3 Rounds for time)
3 SETS
35/25 Cal Bike
40 Alt. Hang DB Snatch (50/35)|(35/20)
-Rest 2:00 b/t Sets-
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – X-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
50 Single Unders
then…
Max Meters Row in remaining time
STATION 2
25 Plate Hops
then…
Max Meters Row in remaining time
STATION 3
30 Jumping Jacks
then…
Max Meters Row in remaining time
STATION 4
15 Box Jumps
then…
Max Meters Row in remaining time
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Bring Sally Up
Strength
Back Squat (5 – 5 – 5+ @ 60% – 70% – 80%)
Build to a set of at least 5 at 80%, if you have more reps in the tank then hit more good reps but don’t go to failure.
Metcon
Metcon (Time)
5 Rounds:
10 Pull Ups [C2B]
Shuttle down-back-down-[back]
20 Push Ups [10 HSPU]
Shuttle down-back-down-[back]
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
3 rounds:
P1 —> Row for Cals (increase pace every time on the bike)
P2 —> KB Complex*
3 KB Deadlifts
3 KB Swings
3 KB Hang Power Clean
3 KB 2 Arm Press
3 Goblet Squats
3 KB Thruster
(10:00 Cap)
Extended Warm-up
Turkish Get Up (Build to Quality Weight )
FOR QUALITY
14 DB Turkish Get-Ups (Light)*
*Alternate arms each rep. 1 rep includes the up and down portion.
Workout
Metcon (3 Rounds for time)
3 SETS
35/25 Cal Row
40 Hang DB Snatch (50/35)|(35/20)
(20 per side, alternate as needed)
-Rest 2:00 b/t Sets-
RX+ = 53/35 KB Snatch, 20 per side
