SATURDAY
CrossFit 262 – CrossFit
Deadlift (2×5 – 3×3)
Hang Clean (2×5 – 3×3)
Push Jerk (2×5 – 3×3)
Metcon (Time)
4 ROUNDS:
8 DEADLIFT (115/83)
4 BAR FACING BURPEE
8 HANG SQUAT CLEAN
4 BAR FACING BURPEE
8 PUSH JERK
4 BAR FACING BURPEE
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
1 ROUND
:30 Bike
5 Burpee Broad Jumps
10 KB Deadlifts
10 MB Front Squats
Into…
1 ROUND
:30 Bike
:30 Arm Haulers
8 Russian KB Swings
8 MB Push Presses
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2..
AMRAP x 14 MINUTES
60 Cal. Bike
60 Russian KB Swings
60 Wall Balls
*P1 while P2 rests. Partners must complete the workout in order as written and must switch every 10 or 15 Calories on the bike. Other work can be divided as needed.
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:45 Alt. V-Ups
:15 Rest
:45 Arm Haulers
:15 Rest
(No Measure)
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Plank
1:00 Push-Ups
STATION 2
1:00 Wall Sit
1:00 Air Squats
STATION 3
1:00 Superman Hold
1:00 Sit-Ups
STATION 4
1:00 Squat Hold
1:00 Jumping Lunges
Saturday
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
100m Jog
5 Push Up to Pike
10 Med Ball Cleans
5 Med Ball Thrusters
10 Kip Swings
Strength
Push Press (10RM)
FOR LOAD
10RM Push Press
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
ON A 15:00 RUNNING CLOCK…
Buy-In:
100 Wall Balls (20/14)|(14/10)
In the remaining time…
AMRAP of:
10 Thrusters (115/75)|(75/55)
10 C2B Pull-Ups
(Score is Rounds + Reps)
C. STRENGTH / GYMNASTICS
Metcon (Time)
5 ROUNDS FOR TIME
5 Clean & Jerk (135/95)
5 Muscle-Ups
-Rest 5:00-
5 ROUNDS FOR TIME
3 Clean & Jerk (185/125)
3 Burpee Muscle-Up
-Rest 5:00-
3 ROUNDS FOR TIME
2 Clean & Jerk (225/155)
400m Run
-Rest 5:00-
3 ROUNDS FOR TIME
1 Clean & Jerk (275/185)
500m Row
(Score is Total Time
Friday
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
Warm-up
Warm-up (No Measure)
100m Run
Into…
AMRAP x 5 MINUTES
20 Mountain Climbers
10 Step Ups
5/5 SA KB Push Press
Into…
100m Run
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Alt. KB Push Press*
100m Run
12 Alt. KB Suitcase Step-Ups
*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.
(Score is Rounds + Reps)