November 8, 2019

Come join us for the last open workout of 2020!

Open 20.5

For time, partitioned anyway:


40 Ring Muscle-Ups
80 Calorie Row
120 Wallball Shots (20/14) *Females 9' Target

20:00 Time Cap.

*Tiebreak - Time to completion of 80 calorie row + 120 wallballs.

Initial strategy video seen here

.

80 Cals @ 800 Cal/Hr… ~6 Minutes
80 Cals @ 1000 Cal/Hr… ~5 Minutes
80 Cals @ 1200 Cal/Hr… ~4 Minutes
80 Cals @ 1400 Cal/Hr… ~3.5 Minutes
80 Cals @ 1600 Cal/Hr… ~3 Minutes
80 Cals @ 1800 Cal/Hr… ~2.5 Minutes

There are three buckets of athletes which should dictate your strategy:

Bucket #1: Athletes wit...

November 8, 2019

Thursday "Pre-Game"

At low intensity…

15-12-9
Row Calories
Assault Bike Calories

Into..

4 Rounds:
4 Wall Squats
8 Alternating Spidermans
12 Russian Kettlebell Swings (moderate load)

Into…

4 Rounds:
4 Strict Pull-Ups
8 Air Squats
12 AbMat Sit-Ups

Into…

15-12-9
Row Calories
Assault Bike Calories

STIMULUS

  • The goal here is to get the whole body moving in a lower intensity environment.

  • Workout starts and ends with a 5:00 aerobic interval, with a barbell piece and gymnastic piece in the center.

  • For the aerobic machines, any option fits here. Athlete's choice.

Stretc...

November 7, 2019

Front Squats, every 2 minutes (12:00 total)

6 Sets,

Set #1 - 3 Reps @ 80%

Set #2 - 1 Rep @ 83%

Set #3 - 3 Reps @ 80%

Set #4 - 1 Rep @ 86%

Set #5 - 3 Reps @ 80%

Set #6 - 1 Rep @ 89%

All percentages based on your estimated 1RM Front Squat. All reps are taken from the rack

 Metcon

"Odd-Object Conditioning"

3 Rounds, resting 1:00 between: (15:00 time cap)

24/18 Calorie Row

12 Front Squats (135/195, FB 155/105)

12 Single Arm Dumbbell Hang Clean and Jerks (50/35, FB is 8 reps at 70/50)

Alt each rep on DB HC&J

November 6, 2019

Metcon

"My Fitness Pals" (35:00 time cap)

3 Rounds:

75 Double-Unders

10 Dumbbell Burpee Box Step-Overs (50's/35's)

Box - 24"/20"

Directly into…

3 Rounds:

21/15 Calorie Row

21 Thrusters (75/55)

November 5, 2019

Power Snatch

On the Minute x 10:

Minutes 1-5 - 2 Power Snatches

Minutes 6-10 - 1 Power Snatch

Starting at 60% of our estimated 1RM Snatch, the aim here is to steadily build to a heavy single for the day, but not a max. 

 Metcon

"High Noon"

3 Rounds: (20:00 time cap)

9 Power Snatches (135/95)

12/9 Calorie Assault Bike

12 TTB, 21 ab mat situps or 12 GHD 

12/9 Calorie Assault Bike

November 4, 2019

"Tippy Toes" (35:00 time cap)

For Time:

200 Meter Run, 27 CTB Pull-Ups, 27 Burpees

200 Meter Run, 27 Calorie Row

200 Meter Run, 21 CTB Pull-Ups, 21 Burpees

200 Meter Run, 21 Calorie Row

200 Meter Run, 15 CTB Pull-Ups, 15 Burpees

200 Meter Run, 15 Calorie Row

October 30, 2019

Metcon

"Wrong Turn" (35:00 time cap)

5 Rounds:

9 Front Squats (115/85)

7 Burpee Box Jump Overs (24"/20")

4 devils press (50/35)

200m wall ball run (30/20)

Rest 2:00 between rounds.

October 30, 2019

Strength

On the 2:00 x 5 Sets:

3 Push Jerks

Barbell taken from the rack.

Aim is to build to a moderate load, but not a heavy.

Set #1 - 60% of estimated 1RM

Set #2 - 65%

Sets #3+4+5 - 70-75%

Metcon

"Bruiser"

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders

October 29, 2019

Gymnastic Conditioning

On the 2:00 x 5 Sets: (10:00 Total)

9 Overhead Squats (115/85)

6 CTB Pull-Ups

1-3 Bar Muscle-Ups

Metcon

"Tri Sprint Intervals V2"

3 Rounds: (20:00 total)

AMRAP 4:

30 Shuttle Runs (one gym length is one rep) - sub 20 burpees

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds

Athletes will run down and back 15 times, then jump on the bike and finish on the rower until 4 minutes is up, score is row calories.  With only 5 bikes athletes can choose to run a 400 instead of biking. 

October 27, 2019

Skill:

Alternating EMOM x 10: (10:00 Total)

Minute 1 - Work

Minute 2 - Rest

Minute 1:

Seconds 0-20 - Max Power Cleans (135/95)

Seconds 20-30 - Rest

Seconds 30-60 - Max Ring MU

*can sub chest to bar for MU, be aware we have CTB on Wednesday. Will be completing 30 CTB Wednesday. 

Metcon:

""Jackquinn" (25:00 time cap)

For Time:

100/70 Calorie Row

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)

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