Burien Strength & Conditioning

A. STRENGTH/SKILL: Alternating On the Minute x 12 (6 Rounds): Odd Minutes – 50 Double-Unders (100 Singles, or 30 Seconds of DU practice) Even Minutes – Max Handstand Push-ups (FB – Strict HSPU/One Gym Length HSW) B. METCON: 1,000 Meter Row 20 Calorie Bike 30 Burpees 40 Wall Ball Shots (20/14)

A. STRENGTH: 12 Minute EMOM: Station 1 – 5 Pull-Ups (FB – C2B) + 10 Push-Ups Station 2 – 15 Air Squats * You will be seeing extra pull-ups, push-ups and running in the next 4 weeks to prepare you for the “Murph” Challenge. B. METCON: 10 Minute AMRAP: 1 Deadlift (115/75) 1 Hang Power Clean 1 Front Squat 1 Push Press *You must perform 5 burpees anytime the weight settles on the ground. Memorial Day is quickly approaching, only 4 weeks to go!!  We will be joining all CrossFit g

METCON: 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) If unable to run, complete one of the following: 1 Mile: 110/80 Calorie Assault 2000 Meter Row 8:30 Cap on All Movements 800 Meter Run: 55/40 Calorie Assault 1000 Meter Row 5 Minute Cap on All Movements 400 Meter Run: 28/20 Calorie Assault 500 Meter Row 2

A. STRENGTH: Every 2 Minutes for 5 Sets, Deadlift Build to a Heavy Set of 2 for the Day Followed By… Every 2 Minutes, 3 Sets of 7 @ 70% of the above load achieved for the day. B. METCON: For Time: 1,000 Meter Row 25 Deadlifts (225/155) 50 Lateral Burpees Over the Bar One time through for time on this short chipper. The best way to find the right stimulus is to choose the right weight on the barbell. The deadlifts should be performed at a weight that athletes are capable

A. STRENGTH: 5 Minute EMOM: 4 Touch and Go Power Snatches Athlete’s choice on weight. 5 Minute EMOM: 3 Unbroken Hang Squat Snatches Athlete’s choice on weight. 5 Minute EMOM: 2 Touch and Go Squat Snatches Athlete’s choice on weight. B. METCON: 16 Minute EMOM: Odd Minutes – 10 Burpee Box Jump Overs (24/20) Even Minutes – :30 Seconds Max Toes to Bar Toes to Bar Window is from the 0:00-0:30 *There will be two scores for the day. 1st Score = rounds completed for burpee box j

A. STRENGTH: Every 2 Minutes for 5 Sets, Back Squat Build to a Heavy Set of 5 Reps for the Day B. METCON: Alternating On the Minute x 14 (7 Rounds): Odd – 14/10 Calorie Bike Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14) *Score will be lowest number of medicine ball cleans completed. If unable to Bike, complete one of the following: 20/15 Calorie Row  200 Meter Run We will begin by building to a heavy set of 5 Back Squats. The foundations of the back squat carr

A. METCON: “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swing (53/35) 12 Pull-Ups “Helen” is another CrossFit benchmark workout. Athletes should choose a weight on the kettlebell that they are confident they will go unbroken with on all three rounds and a pull-up variation that they could complete unbroken when fresh. If unable to run today, complete a 500 Meter Row. The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do

A. STRENGTH: 12 Minute EMOM: Minutes 1-5: Hang Power Clean + Power Clean + Jerk *Build to a heavy complex for the day. Minutes 6-12: 1 Power Clean and Jerk *Build to a heavy single for the day. B. METCON: “Grace” For Time: 30 Clean and Jerks (135/95) We tackled the well known benchmark workout “Isabel” last week. Today, we take on a close relative, “Grace”. We will prepare for this workout by building to a heavy single power clean and jerk. Heavy is relative for the day

METCON: “Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) “Nancy” is one of the many well known CrossFit mainsite benchmark workouts. When you think of some of the most effective workouts lout there, they tend to be fairly simple. The benchmark workouts like Fran, Diane, and Nancy are all couplets performed for time that allow athletes to measure their fitness through repeated testing over time. In order to hit the correct stimulus, athletes should choose a light w

A. STRENGTH: On the Minute x 12 (3 Rounds): Minute 1 – 3 Power Cleans Minute 2 – 2 Hang Squat Cleans Minute 3 – 1 Squat Clean Minute 4 – Rest Directly Into... 3 Minute EMOM 1 Squat Clean B. METCON: 3 Rounds: 25 Calorie Row 21 Burpees 15/12 Calorie Assault Bike 12 Power Clean and Jerks (95/65) Rest 3 Minutes between Rounds