CrossFit 262 – CrossFit
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Strength
Metcon (No Measure)
4 Rounds Not For Time:
5-10 Strict Pull Ups [Rx+ add in Muscle Ups or Muscle Up Drills]
10 Supinated Barbell Bent Over Rows
15 GHD Sit Ups
2 Rope Climbs
Home Version:
4 Rounds
20 Bent Over Rows (with a backpack/jugs/dumbbells/ any weighted object)
20 Straight Leg Sit Ups
1:00 Flutter Kicks
Metcon
Metcon (Time)
5-10-15-20-15-10-5
Toes to Bar
Power Snatch (75/53)
Home Version
Same Rep Scheme:
V-Ups
Jumping Lunges (jump high!!!)
-After each full round, do 5 “walk outs” with a push up.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS (2:00 CAP)
20 Jumping Jacks
8 Bodyweight Goodmornings
:20 Tuck Hold
Into …
2 ROUNDS (2:30 CAP)
:45 Row (increase pace 2nd round)
10 Air Squats (32X1)*
8 Push-Ups
6 Ring Rows
*Focus on a slow & controlled descent, keeping tension in the bottom, then fast up!
Workout
Metcon (3 Rounds for time)
3 SETS
250m Row
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Ring Rows
-Rest 1:00 b/t Sets-
-17:00 Hard Cap-
(Score is Time Each Set)
***HOME VERSION***
3 SETS
25 Backpack Cleans
30 Air Squats
25 Sit-Ups
20 Push-Ups
15 Backpack Bent Over Rows
-Rest 1:00 b/t Sets-
(Score is Time Each Set)
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
8 Min. Bodyweight Flow
-400m run/row/jog/bike buy-in
then:
10 Jumping Jacks
5 Pushups to Down Dog
:20 Pigeon Per Side
:20 Lizard Per Side
5 Wide Leg Squats
5 Medium Leg Squats
5 Narrow Leg Squats
Strength
Back Squat (3-2-1-3-2)
50-60-70×4
Wave 1: 80×3 – 85×2 – 90×1
Wave 2: 80×3 – 85×2
-Home Version-
Tabata Bottom-to-bottom squats.
:20 on, :10 off air squats for 8 rounds. During the 10 second rest, you sit in the bottom of the squat.
Metcon
2020 Age Group Qualifier Workout 1 (AMRAP – Rounds and Reps)
6 Minute AMRAP
8 Thrusters (115/83)
50 Double Unders
Go hard!!!!!!!!!!! LET’S GO!!!!!! CROSSFIT!!!!
Metcon (AMRAP – Rounds and Reps)
–At Home Version–
6 Minute AMRAP
8 Burpees w/ a HIGH JUMP
50 line hops (hop laterally over a line back and forth).
If you go super hard on this, it’ll do the trick 🙂
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (Time)
FOR TIME
250m Row
10 HSPU*
10 Box Jump Overs (24/20)
500m Row
20 HSPU
20 Box Jump Overs
750m
30 HSPU
30 Box Jump Overs
1000m
40 HSPU
40 Box Jump Overs
1250m Row
*HSPU are performed with a 4″ deficit.
(Score is Time)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
BODYWEIGHT FLOW…
2 SETS
10 Alt. Groiners w/ Reach to Ceiling
10 Standing Trunk Twists (each side to side = 1 rep)
10 Alt. Leg Swings
10 Wide Stance Reach-Thrus*
10 Controlled Broad Jumps (land soft)
*Wide-legged stance, reach down to between the feet and then thru the legs
Then…
1 SET
:30 Hollow Hold
1:00 Plank Hold
:30 Bar Hang
1:00 Active Squat Hold
Extended Warm-up
Metcon (No Measure)
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.
(No Measure)
Workout
Metcon (AMRAP – Reps)
EMOM x 20 MINUTES
MIN 1 – 16/13 Cal Bike
MIN 2 – 15 Toes to Bar or 20 Sit-Ups
MIN 3 – Max DB Renegade Rows (50/35)|(35/20)
MIN 4 – Max Rope Climbs
*1 RR = Row L + Row R + Push-up
(Score is Total Reps Each Station)
C. STRENGTH / GYMNASTICS
Front Squat (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Front Squat
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
-Rest 5:00-
Push Press (10-8-6-4-2)
FOR LOAD
10-8-6-4-2
Push Press
-Rest as Needed b/t Sets-
(Score is Load of Heavy Set of 2)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 SA DB Push Press (Right Arm)
10 SA DB Front Rack Lunges
10 SA DB Push Press (Left Arm)
10 SA DB Front Rack Lunges
STATION 2
AMRAP
12 Single DB Box Step Ups
12 Box Dips
STATION 3
AMRAP
14 Alt DB Snatches
14 V-Ups
STATION 4
AMRAP
16 Single DB Russian Swings
16 DB Russian Twists
