CrossFit 262, CrossFit 305, CrossFit A1A – CrossFit
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Smoke Em If Ya Got Em (Time)
Recap T2B progression (tic toc, aggressive tic toc, knees to chest, t2b)
EMOM 12
Min 1: 1-20 Toes to Bar
Min 2: 30 second hollow hold
Min 3: 10-20 second L-hang
No rest
EMOM ladder
KB Swings
Burpees
1 of each, 2 of each, 3 of each, etc until
The clock catches you. 10 minute cap.
Go as heavy as strength and ability allow
Rest 2 minutes
3 rounds
Run 200 meters
200 meter KB carry
RX 53/35
RX+ 70/53
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
3 Rounds
2:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Max Cal Row
STATION 2
AMRAP
5 Up-Downs
10 Mountain Climbers
STATION 3
Max Cal Row
STATION 4
AMRAP
5 DB Strict Press
10 Tuck-Ups
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Cal Bike
6 Up-Downs
6 Box Step Overs
6 Alt. Lunges
Strength
Metcon (Weight)
3 SETS
8/8 Half Kneeling Landmine Press
12 DB Bent Over Row
-Rest 1:30 b/t Sets-
Score is weight for DB BOR
Workout
Metcon (Time)
FOR TIME
30/25 Cal Bike
30 DB Up-Down (35/20)
30 DB Box Step-Overs(24’/20′)
30 DB Push Press
30 DB Suitcase Lunge
30/25 Cal Bike
-16:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
6 Cal Bike (Begin at an easy pace then increase each round)
8 Alt. Lunges (add weight in the 2nd round to practice the goblet lunge)
10 Tuck-Ups
12 Jumping Jacks
14 Alt. Groiners (slow or fast)
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
30 Goblet Lunges
12/9 Cal. Bike
30 Mountain Climbers
12/9 Cal. Bike
30 Sit-Ups
CrossFit 262 – CrossFit
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Metcon (Time)
(0:00-5:00)
1000m Row
50 Power Cleans (135/93)[155/113]
-Solo (500/25)
(5:00-10:00)
AMRAP Wall Balls (20/14)[11/10]
(10:00-15:00)
1-2-3-4-5…
Toes 2 Bar
5-10-15-20-25…
Double Unders
(15:00-[25:00])
10RFT:
5 Pull-Ups [3/1 Muscle-Ups]
10 Burpees
15 Air Squats
-Solo 5RFT [20:00]
*This workout can be done solo or with a partner.
CrossFit 262 – CrossFit
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Warm-up
Warm-up (No Measure)
2 Rounds:
25 Jumping Jacks
10 PVC Pass Throughs
10 PVC Good Mornings
10 Samson Lunges
5 Push Ups
5 Box Jumps
Metcon
Joe Pulizzano’s 70th (Time)
With a partner, switching off as desired [Rx+ solo mission]
7 Rounds of:
1 Muscle Up or Rope Climb
10 Calories Rowing
10 Burpee Box Jump Overs
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Wall Balls
10 DB Snatch
10 Kettlebell Swings
10 Double Unders
Athletes choose weights appropriate to them. Jeff and Joe did this yesterday, Jeff was done around 45ish minutes and Joe was done around 55ish minutes. Have fun and enjoy being healthy for life!
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
30 Muscle-Ups (Time)
30 muscle-ups for time
Every time you break, 10/8 cals on the bike.
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
Grab a Partner and a Wall Ball (LIGHT!)
1 ROUND
P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers
P2: Holds the Wall Ball overhead and Bikes (legs only)
Switch when P1 is done with all 3 movements!
Then Partners line up facing each other in 2 rows, about 10-12ft apart.
2 Rounds:
10 Partner Underhand Toss
10 Partner Wall Balls*
10 Partner Plank Ball Rolls**
*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.
**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
2000m Row
150 Pull-Ups
150 Sit-ups
150 Box Jumps (24/20)
2000m Row
*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.
-30:00 Hard Cap-
C. STRENGTH / GYMNASTICS
Metcon (No Measure)
FOR QUALITY
3:00 Max KB Front Rack (70/53)
-Rest 1:00-
FOR QUALITY
3:00 Max Ring FLR
-Rest 1:00-
FOR QUALITY
3:00 Max Goblet Wall Sit (53/35)
*In the 3:00 periods, work for as long as you can. Clock is running throughout. If you break, rest briefly then go back into the hold.
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
2:00 Max Jump Rope
Rest 1:00
2:00 Max Jump Rope
STATION 2
2:00 Max Air Squat
Rest 1:00
2:00 Max Air Squat
STATION 3
2:00 Max DB Swing
1:00 Rest
2:00 Max DB Swing
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
Grab a Partner and a Wall Ball (LIGHT!)
1 ROUND
P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers
P2: Holds the Wall Ball overhead and Bikes (legs only)
Switch when P1 is done with all 3 movements!
Then Partners line up facing each other in 2 rows, about 10-12ft apart.
2 Rounds:
10 Partner Underhand Toss
10 Partner Wall Balls*
10 Partner Plank Ball Rolls**
*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.
**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).
Partner Workout
Metcon (Time)
IN TEAMS OF 2…
FOR TIME
2000m Row
150 Pull-Ups
150 Sit-ups
150 Box Jumps (24/20)
2000m Row
*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.
-30:00 Hard Cap-
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
Buy In: 250m Row
2 ROUNDS:
10 DB Hammer Curls
10 DB Upright Rows
10 DB Strict Press
10 DB Triceps Extension
Buy Out: 200m Run
Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 – 10 Supinated Ring Rows
MIN 2 – 10 Diamond Push-ups
MIN 3 – :45 Push-up Plank
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
20 Sit-ups
200m/150m Row
10 Pull-Ups or Chin-ups*
*Athlete Choice
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND of Line Drills
25’ Walking Quad Stretch (with hands, pull one heel towards the glute)
25’ Walking High Kicks
25’ Butt Kickers
25’ High Knees
25’ Single Foot Hop (L/R)
Grab a LIGHT pair of DBs and immediately dive into …
2 ROUNDS*
4 Up-Down Box Step-Overs → 4 Burpee Box Jump-Overs
4 DBL DB Sumo Deadlifts → 4 DBL DB Sumo Deadlift High Pull
100m Jog → 100m Jog
4 DB Deficit Push-Ups on Knees → 4 DB Deficit Push-Ups with or without knees
Workout
Metcon (No Measure)
EMOM x 16 MINUTES
MIN 1 – 7 Burpee Box Jump Overs
MIN 2 – 14 DBL DB Snatch
MIN 3 – 200m Run
MIN 4 – 14 DB Deficit Push-Ups
CrossFit 262 – CrossFit
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Clean and Jerk (1-1-1-1-1-1)
Work on technique – build only as technique allows.
Metcon (Time)
21 – 15 – 9
Toes to Bar
Thrusters (95/63)
2x Double Unders
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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A. CONDITIONING
“GEORGIE” (AMRAP – Rounds and Reps)
AMRAP x 21 MINUTES*
7 Burpees
11 Push-ups
22 Kettlebell Swings (53/35)|(35/26)
Run or Row 200 meters
*Buy-In to workout is 65 Sit-ups
B. 60:00 GPP
Warm-up
Warm-up (No Measure)
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
200m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
7 Deadlift (245/175)|(175/125)
27 Double Unders
into…
200m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
C. STRENGTH / GYMNASTICS
Bench Press (3 x Max Reps)
3 SETS
Max Reps Bench Press @ Bodyweight
-Rest as Needed b/t Sets-
*If you can not bench your bodyweight more than 7 reps. Choose a weight that you can do for at least 7 reps.
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
Walking Lunges
STATION 2
Push-ups
STATION 3
Box Jumps
STATION 4
DB Push Press
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
400m Team Run…leave no athletes behind! Run as a group.
into…
3 SETS
5/5 Single Arm KB Suitcase DL (workout weight)
5 Romainain DL (little to no knee-bend)
10 Alt Step Back Sampson Lunges (pause :01 in lunge)
15 Plate Hops (fast feet)
:20 Trunk Twists
:20 Hollow Flutter Kicks
Workout
Metcon (Time)
FOR TIME
400m Single Arm KB Farmer Carry (70/53)|(53/35)
into…
5 SETS
11 KB Swings (Same bell as carry)
11 Goblet Lunges
11 Up Downs (no push up burpee)
into…
400m Single Arm KB Farmer Carry (70/53)|(53/35)
Finisher
Metcon (No Measure)
3 SETS
6/6 Single Arm KB Bent Over Row
24 Deadbugs
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
5 Air Squats → DB Front Squats
5 Up Downs → 5 Broad Jumps
5 DB DL → DB Hang Power Clean
5 DB Bent Over Rows
Movements progress at 1/2 point.
Strength
Power Clean (2RM)
ON A 12:00 RUNNING CLOCK…
Build to a 2RM Power Clean
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 MINUTES
7 Burpees
7 Hang Power Cleans (95/65)
7 Front Squats
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
2-3 ROUNDS
10 Strokes Arms Only → 10 Strokes Arms + Hips → 10 Strokes Arms + Hips + ½ Slide
:20 High Plank Hold → 10 Scap Push Ups → 5 Inchworms w/ push up
10 PVC Good Mornings → 10 PVC Kang Squats → 10 Jump squats
Workout
“THE 1500” (3 Rounds for time)
3 SETS
500m Row
-2:00 Rest b/t Sets-
Optional Finisher
Metcon (No Measure)
3 SETS
5/5 Single Leg Glute Bridge-Ups
20 Hollow Rocks
CrossFit 262 – CrossFit
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The Gobble Wobble (Time)
With a partner, alternating full rounds for however long it takes to fry a turkey:
15 Squats
10 Sit Ups
8 Push Ups
5 Burpees
Row or Run 200 meters
RX+ 3/2 Bar or Ring Muscle Ups after burpees
CrossFit A1A, CrossFit 305, CrossFit 262 – COMPETE
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CrossFit A1A, CrossFit 305, CrossFit 262 – BURN
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Workout
Metcon (No Measure)
2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
AMRAP
3 DBL DB Burpee
6 DBL DB Swing
STATION 2
AMRAP
3 DB Strict Press
6 DBL DB Ground to OH
STATION 3
Max Time in Plank Hold
(Rest as Needed)
CrossFit A1A, CrossFit 305 – CrossFit
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Warm-up
Warm-up (No Measure)
PARTNER UP!
400m Run aka Turkey Trot
-THEN-
4 ROUNDS EACH
PARTNER 1
10 Air Squats
5 Inchworms
10 Up Downs
5 Glute Bridges (:02 Hold at the top)
PARTNER 2
Plank Hold
Workout
The Great Turkey Day Massacre (Time)
With a partner, 5 Rounds for time of follow the leader style:
30 Squats
15 Toes to Bar*
15 Burpees
305 meter Run
Partner 1 does squats, then partner 2 does squats. Partner 1 does T2B then partner 2 does T2B. Continue in this fashion until 5 total rounds are completed by each person.
*Scale Toes to Bar to V-Ups
RX+ Perform 5 of the following complex in place of 15 Toes to Bar:
1 Toes to Bar
1 Chest to Bar Pull Up
1 Bar Muscle Up
305 meter run is the back trail
CrossFit A1A, CrossFit 305, CrossFit 262 – The 305 Workout
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Warm-up
Warm-up (No Measure)
3 ROUNDS (7 MINUTE CAP)
12/10 Cal Bike
5/5 KB Strict Press
5/5 KB Around The World (KB held at eye level and rotated around the head w/ bent elbows)
5/5 KB Half Kneeling Upright Press
10 Alternating V-Ups
Strength
Shoulder Press (6-4-2-6-4-2)
6-4-2-6-4-2
Strict Press
Workout
Metcon (AMRAP – Reps)
ON A 10:00 RUNNING CLOCK…
Max Cal Bike*
*Every two minutes including at 3,2,1 go…complete 15 DB Push Press (35/20).
CrossFit A1A, CrossFit 305, CrossFit 262 – 30
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Warm-up
Warm-up (No Measure)
1 ROUND
15 High Knees
15 Butt Kickers
7/7 Forward + Back Leg Swings (L/R)
Into…
3 ROUNDS (R1 → R2 → R3)
7 KB Deadlift → 7 Russian KB Swings → 7 KB Swings
5/5 SA Ring Rows → 5 Push-ups → 5 Ring Rows
5 Updowns → 5 Burpees → 5 Burpee to a plate
– 7:00 Time Cap –
Workout
Metcon (Time)
3 ROUNDS FOR TIME
400m Run
21 Kettlebell Swings
15 Ring Rows
9 Burpees to a plate
-15:00 Hard Cap-
