CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps
Metcon
Joe Pulizzano’s 70th (Time)
With a partner, switching off as desired [Rx+ solo mission]
7 Rounds of:
1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders
Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
100m Jog
25’ Bear Crawl
8/8 Single Arm Shoulder Press
8/8 Single Arm Suitcase DL
Workout
Metcon (Time)
FOR TIME
18-15-12-9-6-3*
DB Deadlifts
DB Push Press
*200m Run after each full Set (workout ends with 200m run)
-15:00 Hard Cap-
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
3 ROUNDS…
5 Push-Up + Pike
10 KB RDL
10 Scap Pull-Ups
into..
3 ROUNDS…
10 Ring Rows
10 RKBS (warm-up weight KB)
10 Up-Downs
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES*
1 KB Tater
2 Russian KB Swing (70/53)|(53/35)
3 Up-Downs
*Every round, the Strict Pull-Ups go up by 1 rep, the RKBS go up by 2 reps, and the Up-Downs go up by 3 reps.
Finisher
Metcon (No Measure)
3 SETS
20 Heel Taps Over KB
20 Hollow Rocks
-Rest as Needed b/t Sets-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
PARTNER AMRAP x 7 MINUTES
P1…Bike
P2…Complete 1 Round:
5 Push-ups
6 Ring Rows
7 Up-Downs
Partner Workout
Metcon (Time)
16 ROUNDS FOR TIME*
8/6 Cal Bike
10 Slam Balls (30/20)
-20:00 Hard Cap-
*P1 works while P2 rests. Partners alternate every full round. Each partner completes 8 rounds.
Partner Strength
Metcon (No Measure)
Post-Workout
ALTERNATING TABATAS*
T1 – DB Bicep Curls
T2 – DB Skull Crushers
*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.
CrossFit A1A, CrossFit 305, CrossFit 262 – X-30
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Warm-up
Warm-up (No Measure)
3 ROUNDS (5:00 CAP)
8 Scap Push-ups
8 Arm Haulers
8/6 Cal Bike
:20 Hollow Hold
Workout
Metcon (4 Rounds for reps)
TABATA
8 ROUNDS, :20 ON / :10 OFF
TABATA 1 – Push-Ups
TABATA 2 – Tuck-Ups
TABATA 3 – Slam Balls
TABATA 4 – Cal. Bike
-Rest 1:00 b/t Each Full Tabata-
