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CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)
500m Row
2 ROUNDS
5 Air Deadlifts
5 Air Good Mornings
5 Inch Worms + Push-Up
2 ROUNDS
8 Barbell Good Mornings
8 Scap Push-Ups
8 Scap Pull-Ups
2 ROUNDS
10 RDLs w/ Barbell
10 Perfect Push-Ups
10 Kip Swings or Kip Swing + Knees-Up
Strength
Sumo Deadlift (1 Rep Max)
On a 20 minute clock build to a 1 rep max under supervision of coach. No rounding back or caving in knees or rotating. It’s not worth it.
Suggested build:
5 @ 50%
3 @ 60%
2 @ 80%
1 @ 90, 95, 98, 100+%
Workout
Metcon (Time)
FOR TIME
30-20-10*
Calorie Row
Toes to Bar
*50 Double Unders after each full round.
(Score is Time)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
1 Round
5:00 Stations
1:00 Rest b/t Stations
STATION 1
Run 800m
Max Push-Up to Pike in remaining time
STATION 2
Row 800m
Max DB Hang Power Cleans in remaining time
STATION 3
Bike 40/35 Cal
Max DB Front Squats in remaining time
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – CrossFit
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Warm-up (No Measure)
44 synchronized burpees
Partner Workout
Metcon (Time)
“Daniel Martinez and his twin turns 44”
TEAMS OF 2…
2 rope climbs 18’
1976 m row
16 clean and jerks 135/93
44 Wall Balls 20/14
44 pull-ups
44 burpees broad jump 4’
44 MB lunges
800m run (P1 and P2 run together)
*P1 works while P2 rests. Athletes can switch as needed
(Score is Time)
Announcements
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CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
PLAY A GAME!
Workout
Metcon (Time)
3 ROUNDS FOR TIME
15-12-9
Plate Ground to Overhead
Burpees to Plate
-12:00 Hard Cap-
(Score is Time)
Optional Finisher
Metcon (No Measure)
2-3 SETS
1:00 Plate Gun Hold
15 Overhead Plate Tricep Extensions
(No Measure)
