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 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
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Up-Downs
20 Mountain Climbers
5 Push-ups
20 Mountain Climbers
Strength
Shoulder Press (7-7-7-7-7*)
7-7-7-7-7*
Strict Press
*Complete 1:00 Plank Hold in Push-up Position after each set.
Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 20 Alt. DB Snatch (40/30)
MIN 2 – 15 Burpees
Score is weight on the Snatch
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
100m Row (increase pace each round)
10 Up-Downs → 10 Burpees
5 KB Deadlifts + 5 Russian KBS → 10 American KBS
Workout
Metcon (Time)
3 SETS
300/250m Row
15 Burpees
25 Kettlebell Swings
-2:00 Rest b/t Sets-
-16:00 Hard Cap-
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
