20.4!

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

Friday

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

Beefy!

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

Friday

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-

Friday

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

Friday

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

Spooky!

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

Thursday

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

Thursday

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

Thursday

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

Thursday

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

Wednesday

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.

Wednesday

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-

Wednesday

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

Wednesday

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

Wednesday

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.

Tuesday

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-

Tuesday

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

Tuesday

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

Tuesday

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.

Tuesday

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

Monday

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.

Monday

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