CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds of:
10 Calorie Row
10 Air squats/assisted pistols
5 deadlifts (PVC/Barbell)
5 hang cleans
5 strict press
5 jerks
Workout
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Masters (55+) (Time)
For time:
30 box jumps, 24 /20 in
15 clean and jerks, 95 / 65 lb
30 box jumps, 24 / 20 in
15 clean and jerks, 115 / 75 lb
30 box jumps, 24 / 20 in
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 155 / 105 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 125 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 205 / 145 lb
Time cap: 20 minutes
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)
Flow through 10 reps of each…
Air Squats
Trunk Twist
Arm Crosses
Arm Circles
Bootstrapper Squats
Then…
Barbell Warm-Up – 2 SETS…
5 Deadlifts
5 Muscle Clean → Power Clean
5 Push Press
5 Push Jerks
Workout
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit A1A – CrossFit
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TRAMRAP 3.3 (AMRAP – Reps)
AMRAP 6 of:
6 Box Jumps or Step Ups 24/20
6 Toes To Bar
Rest 4 minutes
AMRAP 6 of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges
Rest 4 Minutes
AMRAP 6 of:
Bar Touch Burpees
Abstober 27 (Time)
With a light Object, 5 rounds of
20 straight legged sit ups
30 russian twists
50 v-hold flutter kicks
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS
9/9 Single Arm DB Deadlift
7/7 Single Arm DB Bent over Row
5/5 Single Arm DB Upright Row
3/3 DB Snatch
Strength
Bent Over Row (15-15-15)
3 SETS
15 Bent Over Rows*
10 Chin-ups
-1:30 Rest b/t Sets-
*Increase weight each set.
Workout
Metcon (Time)
3 SETS
20/15 Cal Bike
30 Slam Balls (20/10)
30 KB Sumo DL High Pull (53/35)
30 Sit-ups
-2:00 Rest b/t Sets-
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
AMRAP X 5 MINUTES
200m Run
:20 Plate Hops
10 Glute Bridges
5 DB Deadlifts (Light-Moderate)
Workout
Metcon (6 Rounds for time)
EVERY 2:30 FOR 6 SETS
10 DB Deadlifts
30 Double-Unders
200m Run
CrossFit 305, CrossFit 262, CrossFit A1A – X-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 Air Squat
STATION 2
Max Squat Hold
STATION 3
Max Push-Up
STATION 4
Max Plank Hold
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
5/5, 4/4, 3/3, 2/2, 1/1
Jog Down and Back
Burpees
Then:
:30 Pigeon/Side
10 Wall Slides
10 Air Squats w/ 2 second pause
Skill
Metcon (No Measure)
Skill EMOM 12
1: Double Unders
2: Muscle Up/Ring Dip Practice
3: Rest
Goal is to work on skills but not have any lasting fatigue. Work about 30 seconds on each minute doing drills.
Workout
Pumpkin Iron (AMRAP – Rounds and Reps)
AMRAP 16
400m Row
15 Burpee Plate G2O
30 Plate Hops
400m Row
15 Toes to Bar
30 Sit Ups
400m Row
15 Dips
30 Push Ups
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
50ft Bear Crawl
50ft Walking Lunge
50ft Kareoka (side step + foot switch)
50ft Broad Jump
250m Row or 1:00 Bike
Strength
Push Press (3-3-3-3-3-3)
EVERY :45 FOR 6 SETS
3 Push Press*
*Increase weight every round. Work up to and past your workout weights.
Workout
“INFINITY LOOP” (Time)
4 ROUNDS FOR TIME
10 Push Press (75/55)|(45/35)
10 Up-Downs
-2:00 Rest-
3 ROUNDS FOR TIME
10 Push Press (95/65)|(65/45)
10 Burpees
-2:00 Rest-
2 ROUNDS FOR TIME
10 Push Press (115/85)|(75/55)
10 Bar Facing Burpees
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
EMOM X 6 MINUTES
MIN 1 – :30 Russian KBS → :30 American KBS
MIN 2 – :45 Moderate Pace Bike → :45 Fast Pace Bike
MIN 3 – :30 Tempo Air Squats (3331)* → :30 Tempo Goblet Squats (3331)
*:03 descent, :03 pause in the bottom and :03 ascent!
Workout
Metcon (No Measure)
EMOM x 15 MINUTES
MIN 1 – 15 Kettlebell Swing
MIN 2 – 12/10 Cal. Bike
MIN 3 – 9 KB Goblet Squats
Optional Finisher
Warm-up (No Measure)
2-3 SETS
10 Skull Crushers
20 Alt. V-Ups
10 Bicep Curls
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
1:00 Max DB Thruster
1:00 Max Sit-ups
1:00 Walking Lunge
STATION 2
2:00 Max Plank
1:00 Rest
STATION 3
2:00 Recovery Pedal on Bike
1:00 Rest
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
3:00 Row
Into…
3 ROUNDS
5/5 KB Single Leg RDLs
5 Russian KB Swings
5/5 Single Arm KB Push Press
5 Med Ball GTO
5/5 Alt. Lunges
Skill
Warm-up (No Measure)
E2MOM x 12 MINUTES
MIN 1 & 2 – 3/3 Turkish Get-Up*
MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts
*Light & Controlled, Both Up and Back Down to the Ground.
**Skill is designed to focus on MU but athletes can also work on their DU in this period.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 MINUTES
400m Run
30 Air Squats
30 Sit-Ups
400m Run
30 KB Swing (53/35)|(35/26)
30 Plate Hops
400m Run
30 Wall Ball (20/14)|(14/10)
30 Lunges
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
FOR TIME (6:00 CAP)
50 Single Unders
20 Box Step-overs
50 Single Unders
10/10 Single Leg DB Deadlift
50 Single Unders
20 DBL Hammer Curls
Strength
Deadlift (3-3-3-3-3-3)
EVERY :45 FOR 6 SETS
3 Deadlifts*
*Increase weight every other round. Keep weight moderate-heavy.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
10 Deadlifts(185/135)
15 Box Jumps (24/20)
15 Deadlifts
15 Box Jumps
20 Deadlifts
15 Box Jumps
…and so on by 5 reps on Deadlifts. Box Jumps stay at 15 throughout.
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND
1:00 Row @24 strokes/minute
10 Bodyweight Romanian Deadlifts*
:30 DBL KB Front Rack Hold
1 ROUND
1:00 Row @28 strokes/minute
10 DBL KB RDLs**
:30 DBL KB Front Rack Carry
Workout
Metcon (Time)
4 ROUNDS FOR TIME
500m Row
15 DBL KB RDL
50m DBL KB Front Rack Carry
-18:00 Hard Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with 75% effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
AMRAP x 10 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Arm Haulers
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch (95/65)|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike*
*P1 works while P2 rests. Partners can alternate as needed.
C. STRENGTH / GYMNASTICS
Warm-up (No Measure)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
1 Round
3:00 Stations
1:00 Rest b/t Stations
STATION 1
15 Up-Downs
then…
AMRAP Max Calorie Bike
STATION 2
15 Up-Down
then…
AMRAP Max DB Swing
STATION 3
15 Up-Down
then…
AMRAP Max Box Jump
STATION 4
15 Up-Down
then…
AMRAP Max Calorie Bike
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
10/8 Calories on the Bike (Increasing effort)
5 Inch Worms
8 Supermans
8 Scap Pull-ups
8 Bootstrappers
8 Sots Presses (PVC)
Into…
2 ROUNDS*
5 Behind the Neck Snatch Press
5/5 Alt. Cossack Squats (Back Rack optional)
5 Hang Muscle Snatches
5 Snatch Balance
*First round with PVC / Second round with BB
Workout
Metcon (Time)
FOR TIME
12-9-6-3-6-9-12
Squat Snatch [95/63]|(65/45)
Strict Pull-up
Finisher
Metcon (Time)
PARTNER FINISHER
IN TEAMS OF 2…
125 Cal Bike/Row/Ski
*P1 works while P2 rests. Partners can alternate as needed.
CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout
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Warm-up
Warm-up (No Measure)
4 ROUNDS (8:00 CAP)*
10 Scap Push-ups → 10 Push-ups
:30 OH Plate Hold
10 Up-Downs → 5 Burpees
:30 HS Hold or Wall Walk Hold
Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 – 5 Bench Press*
MIN 2 – :45 Plank Hold
*Start light and finish last set at workout weight.
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
150 Bench Press (135/95)*
*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.
-15:00 Time Cap-
CrossFit 305, CrossFit 262, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks [155/105]|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks [135/95]|(95/65)
3 Lateral Burpee Over Bar
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
CrossFit 305, CrossFit 262, CrossFit A1A – X-30
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Warm-up
Warm-up (No Measure)
1 ROUND
4 DBL DB Sumo Deadlifts + 4 DBL DB Sumo Deadlift High Pull
8 Alt. Step-Overs (no weight)
4/4 Moose Antlers
:30 Tuck Hold
2:00 Rest … explain the DBL DB Snatch before the next round of the warm-up
1 ROUND
8 DBL DB Snatch
8 DB Step-Overs
8 Cat/Cows
:30 Hollow Hold
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 8 MINUTES
8 DBL DB Snatch
8 DB Suitcase Box Step-Overs
-Rest 2:00-
EMOM x 6 MINUTES
MIN 1 – :40 MAX Tall Plank Alt. Shoulder Taps
MIN 2- 20 Hollow Rocks
CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE
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A. CONDITIONING
Warm-up (No Measure)
No Additional Conditioning. Hit Full GPP with hard effort.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
2-3 min of Thoracic mobility with a foam roller then foam rollers go away and grab a barbell!
1 set of each, starting with:
15 Banded Face Pulls
10 BB Strict Press
5/5 Split Squats
Then:
15 Banded Lat Pull Downs
10 BB Push Press
10 Alt Jumping Lunges
Then:
20 Shoulder Taps
10 BB Push Jerks
10 Alt Jumping Lunges
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK…
Build to “Moderate-Heavy” Set of the Following Complex*:
1 Push Press
2 Push Jerks
1 Split Jerk
*Bar should come from the ground and be power cleaned to the shoulders.
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 4 MINUTES
4 Jerks (155/105)|(115/75)
4 Lateral Burpee Over Bar
-Rest 2:00-
AMRAP x 3 MINUTES
3 Jerks (135/95)|(95/65)
3 Lateral Burpee Over Bar
Optional Cool Down
Warm-up (No Measure)
FOR RECOVERY
3:00 Foam Rolling T-Spine
3:00 Foam Rolling Mid/Low Back
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
EMOM x 10 MINUTES
3 Ring / 5 Bar Muscle Ups*
*Alternate b/t ring and bar every round. Perform 3 Ring MU and 5 Bar MU.
-Rest 5:00-
EMOM x 10 MINUTES
4 Strict / 8 Kipping Handstand Push-Ups*
*Alternate b/t strict and kipping HSPU. Perform 4 Strict and 8 Kipping HSPU.
CrossFit 305, CrossFit 262, CrossFit A1A – X-BURN
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Workout
Metcon (No Measure)
3 Rounds
1:30 Stations
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
Max Meter Row
STATION 2
Box Step-Ups
STATION 3
Max Meter Row
STATION 4
Box Step-Ups
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
15 Jumping Jacks
6/6 Fire Hydrants
9 Drop Squats
Then:
2 Rounds
3 Inchworms
5 Front Squats (Pvc/Bar)
Strength
Front Squat (12 Minutes to build to Heavy Triple)
On a 12 minute running clock, build to a heavy triple front squat.
Metcon
Metcon (Time)
21 Calorie Row
21 Back Squats (115/83)
100 Double Unders
15 Calorie Row
15 Front Squats (115/83)
75 Double Unders
9 Calorie Row
9 Overhead Squats (115/83)
50 Double Unders
Recovery
Warm-up (No Measure)
1 Minute Couch Stretch Per Side
:30 Calf Stretch Per Side
3:00 Foam Rolling Legs/Glutes.
CrossFit 305, CrossFit A1A – CrossFit
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Warm-up
Warm-up (No Measure)
Row Specific Warm-up
then…
Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…
– Superman Rocks
– Mountain Climbers
– Banded Good Mornings
– Plate Hops
Skill
Warm-up (No Measure)
EMOM x 10 MINUTES
MIN 1 – Double Under or Triple Under Practice
MIN 2 – Row 200/150m
Workout
Metcon (Time)
FOR TIME
1000m Row
100 Double Unders
750m Row
75 Double Unders
500m Row
50 Double Unders