Burien Strength & Conditioning

There will only be one class today at 10:00am METCON: In Teams of Two, Complete for Time: Running “Donny” 21-15-9-9-15-21 Deadlift (225/155) Burpees 400m Run Between Rounds *You will run 5 times total You will break up the deadlift reps however you choose with your partner, but the burpees and run will be completed as a team. If unable to run, complete: 500m Row 20 Calorie Bike U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd

A. WARM-UP Alternating EMOM x 12 (3 Rounds): Minute 1 – 15/12 Calorie Row Minute 2 - 5 Scap Retractions + 4 Kip Swings + 5 Air Squats Minute 3 - 15 Sit-Ups Minute 4 - 5 Wall Squats *See videos below for scapular retractions and wall squats METCON: For Time: 30 Toes to Bar 400m Run 15 Power Cleans 800m Run 15 Power Cleans 400m Run 30 Toes to Bar *Barbell – 175/115 If Unable to Run: 30/21 – 60/42 – 30/21 Calorie Bike or Row Stimulus wise, we are looking for a barb

A. STRENGTH: Jerk Primer 3 Minute EMOM: 3 Jerk Balance *30-35% 1RM jerk 3 Minute EMOM: 2 Tall Jerk *30-35% 1RM jerk Followed by… 9 Minute EMOM 1 Push Jerk +1 Split Jerk Set 1 - 50% Set 2 - 55% Set 3 - 60% Set 4 - 65% Set 5 - 70% Sets 6-9 - Build to a heavy jerk for the day. On both the jerk balance and tall Jerk - we are looking for lighter loads to reinforce our best movement. Let's get some weight on the bar so that we have some feedback to work with, but we are not

A. STRENGTH: Every 90 Seconds for 5 Sets 5 Overhead Squats All repetitions are taken from the rack. We are not looking for an all-time five-rep max, but a heavy five-rep for the day. B. METCON: 12 Minute AMRAP: 10 Handstand Pushups (FB – Strict HSPU) 10 Overhead Squats (95/65) 10 Strict Pull-Ups If we have 10+ unbroken HSPU, complete this workout as Rx on the HSPU. If we have 6-9 unbroken HSPU, modify to 4 reps per round. If we have 3-5 unbroken HSPU, modify to 3 reps

One class today at 10am METCON: “ZEUS” 3 Rounds for Time: 30 Wall Balls 30 Sumo DL High Pull (75/55) 30 Box Jumps 30 Push Press 30 Calorie Row 30 Push-Ups 10 Body Weight Back Squats U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when in

Merry Christmas CrossFit Burien! There will be one class tomorrow at 10am, you don't want to miss it!

Only one class today at 10am. Remember to wear your ugly Christmas sweaters! METCON: OPTION #1 “12 Days of Christmas” 1 Squat Clean 2 Hang Power Cleans 3 Deadlifts 4 Burpees 5 Toes to bar 6 Box Jump Overs 7 HSPU 8 Goblet Reverse Lunges (53/35) 9 Kettlebell Swings (53/35) 10 Sit-Ups 11 Wallballs (20/14) 12 Calorie Assault Bike *Barbell – 135/95 In today's Christmas Eve workout, we have a unique repetition scheme that resembles the classical song, "12 Days of C

**SCHEDULE REMINDER** Monday, December 24th 10:00 class only (wear your ugly Christmas sweaters) Tuesday, December 25th: all classes cancelled Wednesday, December 26th: 10:00 class only METCON: 7 Rounds, resting 1:00 between rounds: 8 Dumbbell Hang Clean and Jerks (4/side) (50/35) 10 Medball Squat Jumps (20/14) 200m Run If unable to run: 10 Calorie Bike 300m Row In today's conditioning, we are looking to finish each round with a near sprint finish on the run. The "buy-in"

**SCHEDULE REMINDER** THERE WILL NOT BE A 12:00 CLASS TODAY Monday, December 24th 10:00 class only Tuesday, December 25th: all classes cancelled Wednesday, December 26th: 10:00 class only A. GYMNASTICS: Every 2:00 x 5 Rounds: 20/14 Calorie Row Time remaining inside each 1:30 window, Max HSPU Rounds 1+2+3 - Strict Handstand Pushups Rounds 4+5 - Kipping Handstand Pushups At the 1:30 mark of each round, all efforts stop. Mandatory rest from the 1:30-2:00 on each round. At th

**SCHEDULE REMINDER** THERE WILL NOT BE A 12:00 CLASS TOMORROW (12/20) Monday, December 24th 10:00 class only Tuesday, December 25th: all classes cancelled Wednesday, December 26th: 10:00 class only A. METCON: 40:00 Recovery Bike/Row Conversational pace throughout, pausing every 6:00 for... On the 6:00: 50 Band Pull-Aparts 20 Push-Ups On the 12:00: 10 Cossack Squats 10 Waiter Squats (5 side) On the 18:00... 10 Single DB/KB Overhead Squats (5/ side) Repeat this cy