CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
Jog Down+Back x5
5 Inchworms
10 Alt. Knee to Chest
10 Scorpions Facing Up
10 Scorpions Facing Down
10 Lat Engagements
Then:
2 Rounds of
5 Kip Swings
5 Deadlifts (Bar)
Then build to 85% of DL Max
Strength
Metcon (Weight)
4 Rounds for Quality:
1 Tough Set of Strict Pull Ups (don’t go to failure)
3 Deadlifts at 85% of Max
DL should be touch and go. Note pull up sets in comments.
Metcon
Metcon (Time)
For Time:
100 KB Swings (53/35)
80 Double Unders
60 Straight Leg Medball Sit Ups (20/14)
40 Medball Russian Twists (count rights only)
20 Chest to Bar Pull Ups
18 Minute Time Cap
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
Grab a pair of light kettlebells …
2 ROUNDS
10 DBL Sumo KB Deadlifts
30 Single-Unders → 30 Double-Unders (or :30 of practice)
5/5 Single Arm Russian KBS → 10 DBL Russian KBS
10 Air Squats @32X1 (:03 descent, :02 pause in the bottom, explode up) → 10 Air Squats (regular tempo)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
10 Double Russian KBS
30 Double-Unders
20 Air Squats
CrossFit A1A, CrossFit 305, CrossFit 262 – X-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
Max Air Squats
STATION 2
Max Hollow Rocks
STATION 3
Max Slam Balls
STATION 4
Max Burpees
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Lunges → 8 Jumping Alt. Lunges
10 Cal. Row → 8 Cal. Row
10 Sit-Ups → 8 Sit-Ups
10 Alt. Step-Ups → 8 Box Jumps w/step down
Workout
Metcon (2 Rounds for reps)
2 ROUNDS FOR REPS
1:30 MAX Walking Lunges
-:30 Rest-
1:30 MAX Cal. Row
-:30 Rest-
1:30 MAX Sit-Ups
-:30 Rest-
1:30 MAX Box Jumps
-:30 Rest-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
6/4 Cal Bike
6 Plate DL
6 Ring Rows
6 Push-up
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 10 Strict Pull-ups or Vertical Ring Rows
MIN 2 – 15 DB Floor Press
Workout
“CARDIO HEAVEN” (Time)
FOR TIME
50 Plate Ground to OH (45/35)
1000m Row
800m Run
50/40 Cal Bike
50 Plate Ground to OH
-20:00 Cap-
