CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
EMOM X 10 MINUTES:
MIN 1 – Run 150m (EZ then Moderate)
MIN 2 – SLOW Bootstrappers Squats
MIN 3 – Tempo Barbell Good Mornings (3111)
MIN 4 – Cycle thru…3 KB RDL + 3 KB Bent Over Row/arm
MIN 5 – Goblet Lunges
Strength
Sumo Deadlift (2-2-2-2-2)
5 heavy sets of 2! Should be touch and go, back stays flat.
Workout
Metcon (Time)
For Time:
75 Pull Ups
75 Kettlebell Swings (53/35)
75 Kettlebell Goblet Lunges
At minutes 0, 5, 10, 15, etc. you must do 10 burpees.
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2 ROUNDS
:30 Up Downs
:30 Alt. Box Step Ups
:30 Single Arm DB/KB High Pull (Right)
:30 Single Arm DB/KB High Pull (Left)
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
I. AMRAP x 8 MINUTES*
MAX Cal. Bike
(Score is Number of Calories Completed)
-Rest 2:00-
II. 10 ROUNDS FOR TIME**
6 Up-Down Box Step-Ups
6 Upright DB/KB High Pulls
-10:00 Hard Cap-
*Part 1 — Partner 1 works, while Partner 2 rests. Switch as needed.
**Part 2 — Partner 1 will complete a full round, while Partner 2 holds a plank. Then switch. Each partner will complete 5 rounds each for 10 rounds total.
(Score is Time – Subtract the Cals Earned as Seconds from the 10 Rounds)
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 7 minutes
3 Burpees
5 Cal Row
10 Lunges
Strength
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 12 Back Rack Split Squats (R)
MIN 2 – 12 Back Rack Split Squats (L)
MIN 3 – :40 Plank Hold
(Score is Weight)
Workout
Metcon (Time)
800m run
3 rounds
15/12 Cal Row
12 Back Rack Reverse Lunges (115/75)
800m run
(Score is Total time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
Min 1: Max Plate G2OH
Min 2: Max Plate Thruster
STATION 2
:30 Max Cal Bike
:30 Rest
:30 Max Cal Bike
:30 Rest
STATION 3
EMOM
Min 1: Max Plate Hops
Min 2: Max Plate Push Press
STATION 4
:30 Max Cal Bike
:30 Rest
:30 Max Cal Bike
:30 Rest
CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
200m easy Run
3 rounds
2 Wall Walk
5 DB sumo dl high pull
5/5 DB Press
3 Kip Swings
5 push ups
Workout
Bench Press ((4-4-4-4-4+))
5-10 lbs heavier than last week
4+ is Last sets max reps unbroken
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES*
2 Muscle-Ups or Pull Ups
4 Handstand Push-Ups or Push Ups
8 Alt. DB Hang Snatch (Athlete Choice, Heavy)
*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.
(Score is Rounds + Reps)
