CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds of:
Jog Down
10 Jumping Jacks
Jog Back
Butt Kickers Down
10 Alternating Lunges
Butt Kickers Back
High Knees Down
5 Walk Outs
Hick Knees Back
Toy Soldiers Down
10 Hanging Knee Raises
Toy Soldiers Back
Metcon
Tuskla (AMRAP – Rounds and Reps)
35 Minutes to get as far as you can:
10 Burpees
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10 Burpees
25 Box Jumps or Step Ups
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10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
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10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
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10 Burpees
25 Box Jumps/ Step Ups
50 Hanging Knee Raises
75 Double Unders
100 Calories of Choice
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 262 – 30
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Warm-up
Warm-up (No Measure)
3 ROUNDS
100m Jog
6 Single DB Box Step-Overs
6/6 Single Arm DB Suitcase Deadlifts
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
20 DB Box Step-Overs
15 DB Suitcase Deadlifts
-15:00 Hard Cap-
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
5 minute AMRAP
Shuttle Runs
Coaches choice on distances, just keep people moving in groups of 2-4 people, between 1:1 and 1:2 rest.
Increase intensity each run.
6 hours of old school hip hop
https://youtu.be/HaRbwGzFqNQ
Extended Warm-up
Warm-up (No Measure)
EMOM x 7 MINUTES
MIN 1 – 1L / 1R Turkish Get-Up (Building)
MIN 2 – Wall-Sit
Workout
Werk Werk Werk Werk (3 Rounds for time)
22-16-10
Goblet Squat
Push Ups
Rest the balance of 7 minutes
22-16-10
Goblet Lunge 53/35
Push Ups
Rest the balance of 7 minutes
48 burpees for time
RX = 53/35
RX+ = 95/63 front squat & front rack lunge, bar facing burpees
