CrossFit 262 – CrossFit
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B. 60:00 GPP
Warm-up
Warm-up (No Measure)
With a pair of light-moderate DBs…
AMRAP x 8
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Calorie Row
8 Push Ups to Down Dog
Strength
Push Press (5-5-5)
5-5-5
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
Workout
Metcon (AMRAP – Rounds and Reps)
“DOUBLE AMRAP”
AMRAP x 5 MINUTES
4 Single Dumbbell Devil’s Press (40/25)[50/35]
12 Single Arm DB Push Press
12 Single Arm Suitcase Step Back Lunges
-Rest 1:00-
Repeat!
*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
30 Jumping Jacks (clap overhead & behind the back)
10 Scap Push-Ups
:30 Single-Unders
10 Alt. Plank Marches (refer to teaching section)
:30 Single-Unders w/higher jump
10 Knee Push-Ups
:30 Single-Single-Double
10 Push-Ups with a band
:30 Double-Under Practice
10 Push-Ups (the way you will do them for the workout)
Workout
Metcon (AMRAP – Rounds and Reps)
“TRIPLE AMRAP”
AMRAP x 4 MINUTES
24 Double-Unders
12 Push-Ups
-Rest 2:00-
AMRAP x 3 MINUTES
20 Double-Unders
8 Push-Ups
-Rest 2:00-
AMRAP x 2 MINUTES
16 Double-Unders
4 Push-Ups
Optional Finisher
Metcon (No Measure)
2-3 SETS
5/5 Side Plank Rotations
15 Hollow Rocks
20 Glute Bridge-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10/8 Cal. Bike
10 Alt. Cossack Squats → 10 Wall Squats
5/5 Single Arm Ring Rows → 10 Ring Rows
10 Alt. Reverse Lunges → 10 Air Squats @32X1*
*Tempo Squats – :03 descent, :02 pause in the bottom, explode up!
Workout
Metcon (Time)
FOR TIME
25-20-15-10-5
Cal. Bike
Air Squats
Ring Rows
-14:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
30 Mountain Climbers
:30 Hollow Body
15 Slam Balls
:30 Plank Hold
Strength
Push Press (4-4-4-4-4-4-4)
EVERY 1:15 x 7 SETS*
4 Push Press
*Start at a moderate weight a build to a moderate-heavy weight.
Workout
Metcon (Time)
FOR TIME
3-6-9-12-15-18-21
Push Press (95/65)
Slam Ball (30/20)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
With a pair of 2.5 or 5# plates…
AMRAP x 6
8 DB Suitcase Lunge
8/8 Arnold Press
8 DB Sumo Deadlifts
8 Push Ups to Down Dog
Strength
Push Press (6-6-6-6-6)
Heavier than last week
alternating EMOM with 125 Army Flutter Kicks (scale reps as needed)
Workout
BCAA Content Is An Invalid Argument For Protein As Long As You Consume The Required Amount of Protein For PMS (Not the kind you’re thinking) (Time)
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
Rest 2 minutes
Three Rounds for time of:
Run 200 meters
10 burpee pull ups
—-
For total time. If you can’t do pull ups, do regular burpees.
RX – 7′ bar for women, 8′ for men.
