Friday

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike (blood flow!)

Into…

2 SETS

10 Alt. Groiners w/ Reach-Up*

5 Plate Bent Over Rows

5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)

5/5 Plate Around the Worlds*

5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.

**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.

Strength

Back Squat (5-5-5)

5-5-5

Back Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

Workout

Metcon (Time)

FOR TIME

50 Deadlifts (95/63)[135/93]

25 Pull Ups [Chest to bar]

30 Front Squat (95/63)[135/93]

15 Pull Ups [Strict Pull Ups]

10 Clean and Jerks (95/63)[135/93]

5 Pull Ups [Muscle Ups]

Optional Finisher

Metcon (No Measure)

2 or 3 Rounds:

8 False Grip Pull Ups (Or Ring Rows), make them hard!

8 Strict Toes to Rings

Monday

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

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Warm-up

Warm-up (No Measure)

3 ROUNDS

250m/200m Row

10 Wall Ball Deadlifts

10 Wall Ball Front Squats → 10 Wall Ball Thrusters → 10 Wall Balls

Strength

Deadlift (4-4-4-4-4-4-4)

EVERY 1:15 x 7 SETS*

4 Deadlifts

*Start at a moderate weight a build to a moderate-heavy weight.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

10 Deadlifts (225/155)

25 Wall Balls

500m Row

-14:00 Cap-

Monday

CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE

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A. CONDITIONING

Metcon (Time)

FOR TIME

21-15-9

Double DB Ground to Overhead (50/35)

Burpee to Plate*

-Rest 1:00-

15-12-9

Double DB Ground to Overhead (50/35)

Burpee to Plate*

*Use a standard 45# Rogue Oly Bumper. Stand to extension every rep.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

With a single light DB…

2 ROUNDS

6/6 DB Turkish Sit Ups

6/6 Overhead Split Squats

6/6 Single Arm Upright Rows

6/6 Single Arm DB Presses

6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 1L / 1R Turkish Get-Up (Building)

MIN 2 – Static Hold of Choice!*

*Wall-Sit

Plank

Active Squat

Bar Hang

HS Hold

Hollow

Superman

Plate OH Hold

KB Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

15 Up-Downs

30 Double Unders

1:00 Wall-Sit

30 Double Unders

15 Kettlebell Swings (53/35)|(35/26)

1:00 Ring FLR or Plank

C. STRENGTH / GYMNASTICS

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 20/15 Cal Row

MIN 2 – 5 Ring Muscle-Ups

Monday

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

Single DB Box Step-Ups

STATION 2

Alt. DB Snatch

STATION 3

Sit-ups

STATION 4

Cal Row

Monday

CrossFit A1A, CrossFit 305 – CrossFit

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Warm-up

Warm-up (No Measure)

5 minute AMRAP

Shuttle Runs

Coaches choice on distances, just keep people moving in groups of 2-4 people, between 1:1 and 1:2 rest.

Increase intensity each run.

6 hours of old school hip hop

https://youtu.be/HaRbwGzFqNQ

Extended Warm-up

Warm-up (No Measure)

EMOM x 7 MINUTES

MIN 1 – 1L / 1R Turkish Get-Up (Building)

MIN 2 – Wall-Sit

Workout

Werk Werk Werk Werk (3 Rounds for time)

22-16-10

Goblet Squat

Push Ups

Rest the balance of 7 minutes

22-16-10

Goblet Lunge 53/35

Push Ups

Rest the balance of 7 minutes

48 burpees for time

RX = 53/35

RX+ = 95/63 front squat & front rack lunge, bar facing burpees