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CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
8 Minutes Of:
Jog Down & Back x3
30 Single Unders
5 Up Dog -> Down Dog
:20 Lizard per side
10 Air Squats
10 Hanging Knee Raises
Metcon
Karuba (AMRAP – Rounds and Reps)
25 Minute AMRAP:
100 Double Unders
50 Air Squats
25 Push Ups [Rx+ 12 Strict HSPU]
10 Ring Dips
5 Strict Pull Ups [Rx+ replace dips and pullups with 7 muscle ups]
:20 L-Sit of any kind.
Full depth in squats, don’t cheat. Good push ups without “worming” up.
L-Sit can be hang or in ring support, accumulate 20 seconds.
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
1:00 Stations
:20 transition b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Jumping Air Squats
STATION 2
Max DB Hang Power Cleans
STATION 3
Max DB Push Press
STATION 4
Max Plank
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
Metcon (No Measure)
ON A 15:00 RUNNING CLOCK…
5:00 EZ Jog
into…
5:00 EZ Row
into…
5:00 EZ Bike
*Get a good sweat in. Pick a pace that you can sustain for all 15:00.
(No Measure)
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP (7:00)
2:00 on any monostructural piece (moderate!)
INTO…
2 SETS
10 PVC Passes (straight arms and controlled)
10 PVC Snatch Balance (to ½ Squat Power)
10 PVC Back Back Squats (:02 pause in the bottom)
10 PVC Behind the Neck Presses (from the bottom of the last squat!)
20 PVC Hops (jump from side to side)
Strength
Snatch (3RM)
ON A 20:00 RUNNING CLOCK…
Build to 3RM Snatch*
*Power or Full, Athlete Choice
(Score is Load)
Workout
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
*Last seen 2018
C. STRENGTH / GYMNASTICS
Metcon (Weight)
EMOM x 15 MINUTES
3 Power Clean & Jerks*
Min 1,2,3 – 155/105
Min 4 – Rest
Min 5,6,7 – 185/135
Min 8 – Rest
Min 9,10,11 – 225/155
Min 12 – Rest
Min 13,14,15 – AHAP
*Athlete can choose to go unbroken or break-up the reps. Fast singles are fine.
(Score is Final Weight)
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CrossFit 262 – CrossFit
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snatch pull + snatch (1-1-1-1-1…)
Front Squat + Split Jerk (1+1, Building)
We’ve done enough pulling off the ground this week. Working on good squat then doing a jerk on tired legs. Straight dip and drop under bar.
Optional Finisher
Metcon (No Measure)
8 Rounds
Row/Bike/Ski
1:30 on, :30 off
Try to keep a consistent “push” pace.
~1000+/850+ on Rower
~62+/56+ RPM on Bike
~800+/700+ on Ski
Announcements
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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
Run 400m
Rest Remainder
STATION 2
40 Box Jumps
Rest Remainder
STATION 3
30 Burpees
Rest Remainder
