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 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
30 Mountain Climbers
20 Lateral Jumps Over the Bar
10 Burpees
Into…
2 ROUNDS
10 Deadlifts
8/8 Elbow Punches
6 FR Lunges
4 Front Squats
Strength
Metcon (Weight)
EVERY 1:30 FOR 6 SETS*
1 Paused Clean Deadlift**
2 High Hang Power Clean
*Increase weight each set. Keep weight moderate.
**Pause for :02 above knee then continue the lift.
Workout
Metcon (Time)
5 ROUNDS FOR TIME
7 Hang Power Clean (115/75)
14 Front Rack Lunges
42 Double Unders
-12:00 Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Sit-Ups (knees out; butterfly)
5 Med. Ball Squats
5 Sit-Ups (straight-legged)
5 Med. Ball Push Press to target
5 Cal. Bike Sprint (60+ RPM!)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Cal. Bike
-3:00 Rest-
AMRAP x 7 MINUTES
12 Sit-Ups
9 Wall Balls
7 Cal. Bike
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)
FOR TIME
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
Strength
Thruster (3×5)
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling Upper Back
3:00 Foam Rolling Quads
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
FOR TIME
3:00 Min Row
-THEN-
BARBELL SPECIFIC WARM-UP…
AMRAP X 5 MINUTES
10 Elbow Punches (Each Arm)
8 Back Rack Press
6 Front Rack Tempo Push Press (2121)
4 Pausing Thruster (:02 Hold at the Bottom of the Squat)
Strength
Thruster (3×5)
3 x 5
Thruster*
*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.
Use dumbbells as needed
Workout
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Use dumbbells/ring rows as needed.
Cool Down
Warm-up (No Measure)
FOR RECOVERY
Stretch Upper Back
Stretch Quads
