CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. PVC Lunge
https://youtu.be/oFbHWV8LwCw
10 Scap Pull-Ups
https://youtu.be/sfTsgt-a63c
10 Alt. Squat Thoracic Rotation
https://youtu.be/Q65ePUFLytQ
*Short Rest Then…
2 ROUNDS
5 PVC Push Jerk (:01 Pause in “Catch”
5 PVC OHS
30 Single Unders
Put PVC back, grab a bar or single DB for WOD
Workout
Metcon (Time)
EMOM x 18 MINUTES (6 Rounds)
MIN 1 – 3 Shoulder to Overhead (Building)
MIN 2 – 9, 12, or 15 V-Ups
MIN 3 – 9, 12, or 15 Hand Release Push-Ups
*Athletes choose which rep scheme they follow in the bodyweight movements.
Shoulder to overhead starts light then can build every round or every other round, or just focus on technique. From the rack.
DO NOT GET SLOPPY! This is practice.
Note weight, BUT do not worry about it – this is NOT for a score, this is for technique – every single rep of each movement is practice, not a race or a lifting contest.
-Rest 2 minutes
at 20:00 Mark:
EMOM: 10 Air squats + Max double unders.
Score is time when you finish 200 dubs.
Finisher
Metcon (No Measure)
3 SETS
12 Barbell Bent Over Rows (Moderate)
1:00 Hollow Flutter Kicks
(No Measure)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
10 Medball Power Cleans
10 Medball Push Press
STATION 2
1:00 Row for Max Distance
1:00 Rest
:30 Row for Max Distance
:30 Rest
STATION 3
AMRAP
10 Medball Front Squats
10 Medball Russian Twists
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 Alt. Shoulder Taps in High Plank
10 Alt. Groiners
10 Scap Pull-Ups
Into..
2 ROUNDS
5 Up-Downs
5 Inchworms w/ a Push-Up
5 Kip Swings
Into..
2 ROUNDS w/ empty bar
8 RDLs
8 Hang Muscle Cleans
8 Alt. Elbow Punches
8 Hang Power Cleans
Skill
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
Slowly Drill and then Practice Transitions or Jumping Transitions for Bar Muscle-Ups.
If you are unable to do strict pull ups, do a 10 minute EMOM of negatives – used bands, boxes, etc to accommodate but make them difficult.
Workout
UpperCutz (Time)
20 Bar Muscle-Ups – OR – 40 Pull Ups
Then in the remaining time…
6 ROUNDS
7 Power Cleans (135/95)|(95/65)
7 Burpees
Modify Cleans to Hang Power or KB Swings as needed.
This should be a weight you can do UNBROKEN for 20 reps.
42 cleans and 42 burpees – scale weight accordingly.
Movement integrity before LOAD always.
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
1 ROUND
:30 Single Unders
:30 Good Mornings
:30 Single Unders
:30 Up-Downs
-1:00 Rest-
1 ROUND
:30 High Jump Single Unders
:30 Straight Leg Sit-ups
:30 Fast Jump Single Unders
:30 Up-Downs
Strength
Deadlift (5-5-5-5)
5-5-5-5
Tempo Deadlift (1111)
(Score is Weight)
Workout
“BLACK WIDOW” (Time)
FOR TIME
40-30-20-10
Up-Down
80-60-40-20
Double Unders
3-3-3-3
Deadlift (185/135)
-10:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
20/15 Cal. Bike
Into …
TABATA (8 ROUNDS, :20 ON // :10 OFF)
MVMT 1 – Alt. Forward Lunges
MVMT 2 – Single-Unders
MVMT 3 – Hollow Rocks
MVMT 4 – Double-Under Practice
Into …
20/15 Cal. Bike
Workout
Metcon (Time)
FOR TIME
50/40 Cal. Bike
50 Walking Lunges
150 Double Unders
50 Walking Lunges
50/40 Cal. Bike
-Hard Cap 16:00-
(Score is Time)
