CrossFit 262 – CrossFit
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Beyond the Pines (Time)
Part A:
12 – 10 – 8
-Single Arm Devil’s Press (40/25)[50/35]
-Straight Body King Kongs
[Rx+ 3-2-1 Seated Legless Rope Climb on short ropes]
Part B:
30 – 20 – 10
-Single Arm DB Thrusters (40/25)[50/35]
-4x Double Unders (120-80-40)
-Butterfly Sit ups
Part C:
3 Rounds
500m row
1:00 Plank (any way)
You choose the order in which you choose to complete the Parts (A, B, and C).
Once you start a part, you need to finish it before moving on to another.
Score is time when all 3 parts have been completed.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
100m Run
Into…
AMRAP x 5 MINUTES
20 Mountain Climbers
10 Step Ups
5/5 SA KB Push Press
Into…
100m Run
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12 MINUTES
12 Alt. KB Push Press*
100m Run
12 Alt. KB Suitcase Step-Ups
*Athletes will hold two KBs in the front rack position and alternate arms when push pressing. Only one arm will be overhead at a time.
(Score is Rounds + Reps)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
8 Barbell Good Mornings
8 Kipping Swings
8 V-ups or Tuck-ups
8 Barbell RDLs
Strength
Sumo Deadlift (8-6-4-8-6-4)
8-6-4-8-6-4
Sumo Deadlift*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(Score is Weight)
Workout
Metcon (3 Rounds for time)
3 SETS
12-10-8
Deadlifts (185/125)|(115/75)
Toes 2 Bar
-1:30 Rest b/t Sets-
(Score is Each Set for Time)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
1 ROUND
:30 Shoulder Taps
5 Push-Up to Pike
:20 Pike Hold
10 Alt Groiners
2 ROUND
:30 Handstand Hold
10 Up-Downs
10 KB deadlifts
Skill
Warm-up (No Measure)
3 SETS
50′ HS Walk or Quad Crawl
20 Slow Deadbugs
Deadlift, 5 reps adding weight
-Rest as Needed b/t Sets-
(No Measure)
Deadlift (5-5-5-5-5)
Workout
The Diamond Cutter (AMRAP – Rounds and Reps)
8 Minute AMRAP
60 Double Unders
20 DB or KB snatch
15 Push Ups
Push the pace.
Pick a weight that feels light for a practice set of 10 per side.
This is a SNATCH! Use the hips, not the arms. Make the weight float with biomechanics.
If you do this, you’ll be able to preserve your arms for push ups.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
10 Up-Downs
10 KB Deadlift
8 Knee Push-ups
8 KB Up-Right Row
6 Burpees
6 KB Sumo DL High Pull
Workout
Metcon (Time)
FOR TIME
500m Row
-2:30 HARD CAP-
(Score is Time)
-1:00 Rest b/t Efforts-
EMOM x 10 MINUTES
MIN 1 – 6 Push-Ups + 15 Sit-Ups
MIN 2 – 6 Burpees + 20 KB Sumo DL High Pulls
(No Measure)
-1:00 Rest b/t Efforts-
AMRAP x 2:30 MINUTES
Row for Meters
(Score is Number of Meters)
Score Time for the 500m row and note the number of meters in the AMRAP.
