Wednesday

Announcements

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CrossFit 262 – CrossFit

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Overhead Lunge (12-12-12-12)

Do this walking with a barbell. You can team up and take turns, walk 12 steps with a barbell locked out overhead.

Build up in weight to something tough but still safe.

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

20 Shoulder to Overhead (95/63)

15 Box Jumps (24/20)

10 Burpee Pull Ups

Wednesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Warm-up (No Measure)

ON A 20:00 RUNNING CLOCK…

Perform mobility, flexibility or self-care on the full body…10:00 lower-body and 10:00 upper-body.

(No Measure)

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength

Metcon (Weight)

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (155/105)|(115/75)

15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

(No Measure)

C. STRENGTH / GYMNASTICS

30 Muscle-Ups (Time)

30 muscle-ups for time

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Wednesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN

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Workout

Metcon (No Measure)

1 Round

3:00 Stations

1:00 Rest b/t Stations

STATION 1

EMOM

15 Push-Ups

STATION 2

AMRAP

20 Mountain Climbers

20 Russian Twists

STATION 3

EMOM

15 DB Strict Press

STATION 4

AMRAP

10 Box Jumps

12 DBL DB Russian Swings

Wednesday

Announcements

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CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout

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Warm-up

Warm-up (No Measure)

ALTERNATING TABATA (:20 ON/ :10 OFF)

8 ROUNDS TOTAL…

1: Air Squat (1111)

2: Single Unders*

*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (3211)

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 60 Double Unders

MIN 2 – 12 Front Squats (135/95)|(95/65)

MIN 3 – :40 Barbell Front Rack Hold

(No Measure)

Tuesday

Announcements

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CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

3 Rounds:

20 Jumping Jacks

12 Alt Plank Shoulder Taps

12 PVC Thrusters

6 Scap Pull Ups

Strength

Metcon (No Measure)

4 Rounds for quality:

5-10 Strict Pull Ups

:20 support hold on rings [Rx+ muscle up into support]

14 Low Ring Push Ups

14 Hollow Rocks

Metcon

Metcon (Time)

2 Rounds for Time:

70 Wall Balls

70 Butterfly Sit Ups