Announcements
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CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
400m Run
30 sec hang from bar
-Into-
3 ROUNDS
15 Glutes bridges (1 sec hold)
5 push ups
10 squat therapy
3/2 strict pull ups or 7 ring rows
5 back squat (2 sec hold)
Strength
Back Squat (5-5-5-5-5)
5-10 pounds heavier than last week.
Workout
Marbles (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
5/3 strict pull ups
Run 200 meters
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Scap Push-Ups
5 Push-Up to Pike
10 Air Squats
5 Cal Row
into…
1 ROUND
10 Alt DB Renegade Rows
10 MedBall Front Squats
5 Cal Row
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12/10 Cal. Bike
12 Alt. DB Renegade Rows
12/10 Cal. Row
12 Wall Balls
(Score is Rounds + Reps)
Optional Finisher
Metcon (No Measure)
2-3 SETS
:30 Calf Raises (on an elevated surface)
:30 Rest
:30 Alt. Deadbugs
-1:00 Rest b/t Sets-
(No Measure)
Announcements
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CrossFit 262 – CrossFit
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Overhead Lunge (12-12-12-12)
Do this walking with a barbell. You can team up and take turns, walk 12 steps with a barbell locked out overhead.
Build up in weight to something tough but still safe.
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
20 Shoulder to Overhead (95/63)
15 Box Jumps (24/20)
10 Burpee Pull Ups
Announcements
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PRE – SALE FOR SHIRTS ENDS THIS FRIDAY!!!
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Warm-up (No Measure)
ON A 20:00 RUNNING CLOCK…
Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00 EZ ROW…
-Into-
3 ROUNDS (w/ a light DB)…
6 SA Standing DB High Pull (L)
6 SA DB Strict Press (L)
‘25 SA DB OH Walk (L)
6 SA Standing DB High Pull (R)
6 SA DB Strict Press (R)
‘25 SA DB OH Walk ®
-Break out PVC or Barbell Into-
10 Barbell Elbow Punches
10 Strict Presses
10 Push Presses
-Quick Demo / Progression-
10 Push Jerks
Strength
Metcon (Weight)
5 SETS*
1 Push Press
+
2 Push Jerk
+
3 Split Jerks
*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.
(Score is Load)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 MINUTES
6 Push Jerk (155/105)|(115/75)
15/12 Cal Row
(Score is Rounds + Reps)
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Rolling Upper Back / Shoulders
(No Measure)
C. STRENGTH / GYMNASTICS
30 Muscle-Ups (Time)
30 muscle-ups for time
CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Announcements
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CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
20 Jumping Jacks
12 Alt Plank Shoulder Taps
12 PVC Thrusters
6 Scap Pull Ups
Strength
Metcon (No Measure)
4 Rounds for quality:
5-10 Strict Pull Ups
:20 support hold on rings [Rx+ muscle up into support]
14 Low Ring Push Ups
14 Hollow Rocks
Metcon
Metcon (Time)
2 Rounds for Time:
70 Wall Balls
70 Butterfly Sit Ups
