CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Minutes Cardio
2 ROUNDS
10 PVC Pass Thrus
10 Hanging Knee Raises
2 ROUNDS
10 PVC Tempo Overhead Squats
10 Supermans
Strength
Metcon (No Measure)
4 Rounds not for time:
30 Russian Twists (count every tap. use a heavy plate such as 45/35 lbs)
2 Turkish Get Ups per side (building up in weight)
:20 L sit hang or hold.
5 Pistols per side (assisted if necessary)
Workout
Metcon (Time)
9 – 15 – 15 – 9
Power Snatch (75/53)
OHS (75/53)
Toes to Bar
Burpee Box Jump Overs (24/20)
9 of each, 15 of each, 15 of each again, 9 of each.
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PVC Pass Thrus
5 Push-Up to Pike + :20 Pike Hold
Run 100 meters
2 ROUNDS
10 PVC Tempo Overhead Squats (3211)
10 Scap Pull-Ups
Strength
Strict Press (5-5-5-5-5)
Shoulder Press
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 9 MINUTES
9 Hang Power Cleans
9 Push Press
9 Toes to Bar
RX 95/63
RX+ 115/73
()
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (6:00 CAP)
100m Run
8 Scap Push-ups
8 Up-Downs
100m Run
5 Push-ups
5 Burpees
Strength
Push Press (8-6-4-8-6-4)
8-6-4-8-6-4
Push Press*
*Second set of 8-6-4 should be heavier than your first set of 8-6-4
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15 Push Press (75/55)|(45/35)
35 Burpees
15 Push Press (95/65)|(65/45)
400m Run
15 Push Press (115/75)|(75/55)
35 Burpees
15 Push Press (135/95)|(95/65)
-14:00 Hard Cap-
(Score is Time)
CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
EMOM
6 Renegade Rows*
*1 Push-Up + 1 DB Row R + 1 DB Row L
STATION 2
AMRAP
6 DBL DB Snatch
18 Double Unders
STATION 3
EMOM
15 Burpees
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
3 Rounds:
50 Single Unders
10 Hollow Rocks
5 Strict Pull Ups/10 Ring Rows
2 Kicks up to Handstand (wall or freestanding)
Skill
Gymnastic Skill Session (No Measure)
Pick a gymnastic skill and work for 20 minutes with your coach getting better at it. Rope climbs, L-sits, muscle ups, handstanding. Anything is game!
Metcon
Blastoise (Time)
5 Rounds for Time:
50 Double Unders
40 Reps of _____*
*Round 1: Wall Balls
Round 2: Pull Ups
Round 3: Push Ups
Round 4: Pull Ups
Round 5: Wall Balls
