Friday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

Down and back for all of these:

-Jog

-Butt Kickers

-Hamstring Stretch

-Toy Soldiers

-Dynamic Lunge

-High Knees

-Over/Under Hurdle

-Jog

Metcon

Sabertooth (Time)

42 – 30 – 18

Alternating DB Snatch (40/25)[50/35]

Burpees over DB

Butterfly Sit Ups

2x Double Unders
84/60/36 for dubs

Finisher

Metcon (No Measure)

10-8-6-4-2

Ring Dips

Bicep Curls (dumbbells)

Banded Tricep Extensions

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

1 ROUND

:20 Single Unders

5 Inch Worms

10 Med Ball Front Squat

1 ROUND

:20 Fast Singles

20 Mountain Climbers

10 Med Ball Push Press

1 ROUND

:20 Double Under/Practice

10 Groiners

10 Med Ball Thrusters

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 5 MINUTES

20 Double-Unders or :20 Practice

15 Wall Balls

10 Med. Ball Squat Cleans

-Rest 2:00-

REPEAT!

Friday

CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

2 ROUNDS (8 MINUTE CAP)

200m Run

20 Alt Shoulder Taps

10 Alt Step-ups

THEN…

2 ROUNDS

30 Single Unders

5/5 SA KB Deadlifts

5/5 SA RKB Swings

5/5 SA KB BOR

Strength

Metcon (Weight)

EMOM x 9 MINUTES

MIN 1 – :40 SA KB OH Hold Right (53/35)

MIN 2 – :40 SA KB OH Hold Left

MIN 3 – :40 Double Unders

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12 MINUTES

100m Farmers Carry (53/35)

15 DBL KB Deadlifts

15 Box Jump Overs

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – 30

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Warm-up

Warm-up (No Measure)

3 ROUNDS

8 KB Deadlift

6/6 KB Bent Over Row

8 Frog Jumps*

:20 Feet Marching Plank**

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 15 Up-Downs

MIN 2 – 25 Russian Kettlebell Swings

MIN 3 – 15 Ring Rows

MIN 4 – MAX Plank Hold
Score is weight on KB.

Thursday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Enjoy the reduced volume…hit the class workout or take an additional rest day.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

3 ROUNDS…

12/10 Cal Bike

30 Singles Unders (RD 1-2)/ Double Unders (RD3)

5 RDL

5 Hang High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch

Extended Warm-up

3-3-3: Power Snatch (3-3-3*)

3-3-3

Power Snatch*

*Immediately after each set perform 20 Unbroken Double Unders.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

3-2-1 Power Snatch*

10/8 Cal Bike

20 Unbroken Double Unders or 40 Unbroken Single Unders

*Minutes 0-5… 3 reps @ (115/75)|(75/55)

Minutes 5-10…2 reps @ (135/95)|(95/65)

Minutes 10-15…1 rep @ (155/105)|(115/75)

**If trip-up on the rope, start the set of DU or SU over.

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

No Additional Strength. Enjoy the reduced volume…hit the class workout or take an additional rest day.