Tuesday

CrossFit 262 – CrossFit

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Strength

Metcon (No Measure)

4 Rounds Not For Time:

5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills]

10 Supinated Barbell Bent Over Rows

15 GHD Sit Ups

2 Rope Climbs
Home Version:

1:00 Flutter Kicks

Metcon

Metcon (Time)

5-10-15-20-15-10-5

Toes to Bar

Power Snatch (75/53)
Home Version

-After each full round, do 5 “walk outs” with a push up.

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

250m Row

10 HSPU*

10 Box Jump Overs (24/20)

500m Row

20 HSPU

20 Box Jump Overs

750m

30 HSPU

30 Box Jump Overs

1000m

40 HSPU

40 Box Jump Overs

1250m Row

*HSPU are performed with a 4″ deficit.

(Score is Time)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

2 SETS

10 Alt. Groiners w/ Reach to Ceiling

10 Standing Trunk Twists (each side to side = 1 rep)

10 Alt. Leg Swings

10 Wide Stance Reach-Thrus*

10 Controlled Broad Jumps (land soft)

*Wide-legged stance, reach down to between the feet and then thru the legs

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

:30 Bar Hang

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press

5-10 Reps of Strict Ring Rows

*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 15 Toes to Bar or 20 Sit-Ups

MIN 3 – Max DB Renegade Rows (50/35)|(35/20)

MIN 4 – Max Rope Climbs

*1 RR = Row L + Row R + Push-up

(Score is Total Reps Each Station)

C. STRENGTH / GYMNASTICS

Front Squat (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Front Squat

-Rest 5:00-

Push Press (10-8-6-4-2)

FOR LOAD

10-8-6-4-2

Push Press

(Score is Load of Heavy Set of 2)

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

4:00 Stations

1:00 Rest b/t Stations

STATION 1

AMRAP

10 SA DB Push Press (Right Arm)

10 SA DB Front Rack Lunges

10 SA DB Push Press (Left Arm)

10 SA DB Front Rack Lunges

STATION 2

AMRAP

12 Single DB Box Step Ups

12 Box Dips

STATION 3

AMRAP

14 Alt DB Snatches

14 V-Ups

STATION 4

AMRAP

16 Single DB Russian Swings

16 DB Russian Twists

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

BODYWEIGHT FLOW…

1 Push Up

1 Superman

1 Squat

1 Lunge/Leg

1 Sit Up

1 V-Up

Then 2 of each, 3 of each, 4 of each & 5 of each.

Then…

1 SET

:30 Hollow Hold

1:00 Plank Hold

1:00 Active Squat Hold

Extended Warm-up

Metcon (No Measure)

3 SETS FOR QUALITY*

5-10 Reps of Strict HSPU or DB Press or Push Ups

5-10 STRICT V-ups

Alternating EMOM

(No Measure)

Workout

This Is The FIrst Day of The Rest Of Your Life (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1 – 20 Push Ups

MIN 2 – 20 Lunges*

MIN 3 – 20 Alternating V-Ups

MIN 4 – Max Reps Burpees

Min 5 – Full Rest

Score is Burpees, add weight to Lunge for RX+

Complete 20 push ups any way you wish. Stronger athletes may do 20 unbroken. Others may choose to do 4 sets of 5, or 10 sets of 2. Modify by using a chair or a counter or the back of your couch.

Lunges can be any type.

Sit ups can be any type.

On burpees GO FOR IT! You have rest coming after each set, so work hard and count your reps.

Abdominal Supplement 61 (No Measure)

200 Russian Twists 20/14

200 Flutter Kicks

100 side plank hip bridges per side

Partition reps as needed.
Use weight only if you have it on the russian twists.

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – Mountain Climbers

MVMNT 2 – DB Deadlifts

MVMNT 3 – DB Bent Over Rows

Strength

Sumo Deadlift (6-4-2-6-4-2)

6-4-2-6-4-2

Sumo Deadlift*

(Score is Weight)

Workout

Metcon (Time)

2 ROUNDS FOR TIME

30 Deadlifts (185/125)|(135/95)

20/15 Cal Bike

10 DB Renegade Rows (40/30)|(25/15)

(Score is Time)