Burien Strength & Conditioning

METCON: For Time: 800 Meter Run 20 Handstand Push-Ups 20 Squat Cleans (135/95) 800 Meter Run 20 Toes to Bar 20 Hang Power Cleans (135/95) 800 Meter Run 20 Alternating Pistols 20 Thrusters (135/95) Athletes should choose a weight on the barbell that they are capable of cycling 10+ repetitions when fresh.

METCON: 10 Rounds For Time: 5 Strict Pull-Ups (FB – Strict Chest to Bar Pull-Ups) 10 “X” Barbell Movement (135/95) 15 Sit-ups (FB – GHD Sit-Ups) Round 1 – Push Press Round 2 – Back Squat Round 3 – Power Cleans Round 4 – Overhead Squats Round 5 – Front Rack Reverse Lunge Round 6 – Push Jerks Round 7 – Front Squats Round 8 – Power Snatches Round 9 – Deadlifts Round 10 – Thrusters

A. METCON: 3 Rounds For Time: 15-10-5 Row Calories Bike Calories 200 Meter Farmer’s Carry (53/35) In between three rounds of row and bike calories, athletes will carry a pair of kettlebell’s by their sides for 200 meters. This should be a weight that they could complete the 200 meters broken when fresh. Within the workout, taking 2-3 short breaks is appropriate. Stagger by 5-7 minutes if short on equipment. While the Farmer’s Carries in todays workout present their own ch

A. STRENGTH: On the Minute x 10 Build to a Heavy Power Snatch for the Day B. METCON: 3 Rounds For Time: 75 Double Unders (3:1 Singles) 50 Air Squats 15 Power Snatches (115/80) This “Weightlifting Wednesday” begins with athletes building to a heavy power snatch. The weight on the barbell in the metcon should be something that athletes could complete 10+ repetitions unbroken when fresh. Within the workout, looking for these to be performed in short sets or very quick singl

A. STRENGTH: Every 90 Seconds, Front Squat 5 Reps @ 75% 1 Rep @ 80% 5 Reps @ 75% 1 Rep @ 85% 5 Reps @ 75% 1 Rep @ 90% B. METCON: For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pu

A. STRENGTH: Push Press Take 15 -20 Minutes to Build to a 1 Rep Max For the Day B. METCON: 15 Minute AMRAP: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95) Athletes will choose one weight for the barbell, with the push press being the deciding factor. The deadlift bar is intended to be very light, something athletes could complete 20+ repetitions unbroken when fresh, while the push press will be on the moderate side of heavy. This should be a wei

METCON: 2 Rounds For Time: 400m Run 20 Box Jump Overs (24/20) 20 Power Cleans (155/105) 20 Toes to Bar 20 Push Jerks (155/105) 20 Burpees

A. STRENGTH: Every 2 Minutes for 8 Sets, Front Squat Build to a Heavy Set of 3 for the Day B. METCON: 5 Minute AMRAP: 15-12-9: Kettlebell Swing (70/53) Front Squat (155/105) Calorie Row Rest 5 Minutes 5 Minute AMRAP: 15-12-9: Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Front Squats make an appearance in the strength piece today as well as our 5-minute intervals. After building to a heavy set of three, athletes will choose a weight for the first interval

METCON: 4 Rounds For Time: 400 Meter Run 4 Ring or Bar Muscle-ups (Scale to 10 Burpee Pull-Ups) 40 Double Unders (3:1 Singles) Although on the more technical side, the repetition numbers per round is low enough where athletes should not get stuck on the rings/bar or rope. Within the workout, choosing a rep number or substitutions that allow athletes to complete the muscle-ups and double unders completed in two sets max will help them achieve the correct stimulus. If unable

A. STRENGTH/GYMNASTICS: Deadlift + Strict Handstand Push-Ups Sets 1-5 Every 90 Seconds Build to Heavy Set of 3 Rep Sumo Deadlift *After each deadlift set, complete 1 set of handstand push-ups. (Scale to 20 Second HS Hold) Sets 6-8 Every 2 Minutes Continue Building in Weight for a Heavy 3 Rep Sumo Deadlift *After each deadlift set, complete 1 set of handstand push-ups. (Scale to 20 Second HS Hold) B. METCON: On the 4:00 x 4 Sets: 10 Front Rack Reverse Lunges (135/95) 15 Push