Burien Strength & Conditioning

Thursday, February 28th

Team, Open 19.2 announcement tonight. Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural. If you are an Open athlete, without knowing the details of the workouts of course just yet,

Wednesday, February 27th

A. STRENGTH: 8 Minute EMOM: 3 Position Power Snatch Set 1-2- 60% of estimated 1RM Power Snatch Set 3-4 - 64% Set 5-6 - 68% Set 7 - 72% Set 8 - 72-75% 3 Positions of the Power Snatch: #1 High Hang For the snatch, the bar starts in the hip, in the clean it stays at high thigh. Keeping your chest up and driving through your legs and hips allows for us to work on our finish position. The finish is the last time we are pulling on the bar before starting to pull under. If we

Tuesday, February 26th

A. STRENGTH: On the 1:30 x 7 Sets: 2 Power Cleans 1 Split Jerk Climbing to a heavy for the day, but not a max effort. Start with the below percentages, and build on the final three sets all based on how the loads are moving today. This complex does not need to be "touch and go" power cleans. Set 1 - 70% of estimated 1RM Power Clean and Jerk Set 2 - 74% Set 3 - 78% Set 4 - 82% Set 5-7- Build on Feel B. METCON: Every 4:00 x 5 Rounds: 9 Deadlifts (225/155) 12 Bar Faci

Monday, February 25th

A. METCON: 5 Rounds for Time: 40 Double Unders (2:1 Singles) 10 Dumbbell or Kettlebell Thrusters 3 Wall Walks (FB – 25’ HSW) *DB – 50’s/35’s KB – 53’s/35’s B. BODY ARMOR: 3 Giant Sets, not for score: 10 Single Legged DB/KB Deadlifts (each side) 10 Reps Bench Press 21 Hip Extensions/Superman’s Rest 2:00 between rounds. On the single legged dumbbell deadlifts, we are holding two dumbbells. Allow the free leg to rise behind us as we descend into the negative, and move slo

Saturday, February 23rd

A. STRENGTH: On the 2:00 x 6 Sets: 2 Split Jerks *After each set, complete 40 Double Unders Percentages: Set #1 - 75% of current 1RM Split Jerk Set #2 - 78% Sets #3-6 - Build to a heavy double for the day. Climbing to a heavy set of two repetitions, with a refinement-based set of double-unders, purely for familiarity, in between complexes. All jerks are taken from the rack. Recognizing that this combination is fairly shoulder intensive, let's err slightly on the conservat

Friday, February 22nd

Check back for more workout notes and tips on how to tackle 19.1!! METCON: WORKOUT 19.1 15 Minute AMRAP: 19 Wall Ball Shots 19 Calorie Row Rx’d: (Ages 16-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 16-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Masters 55+: Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target Scaled Masters 55+: Men throw 14-lb. ball to 8-ft.

Thursday, February 21st

Thursday, February 21st

Tonight is the night!! 19.1 Open announcement will be at 5pm. Go to CrossFitGames.com to watch what's in store for tomorrow! If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow night. If not, we recommend full rest. No right or wrong approach here - go with what is natural. A. METCON: Not for score, a controlled low intensity: 3 Ro

Wednesday, February 20th

On Wednesday's, we'll lead into the Open with an "On the Minute" primer. The intention here is to control our intensity and volume, while bringing about a strong active recovery feel. Its aim is to refine our engine and movements we may see ahead, while minimizing impact. A. METCON: On the Minute x 20 (4 Rounds): Minute 1 - 5 Pausing Overhead Squats Minute 2 - 15/12 Calorie Row Minute 3 - 5 Toes to Bar + 8 Alt. Dumbbell Snatches (50/35) Minute 4 - Handstand Walk Practice

Tuesday, February 19th

Tuesday, February 19th

A. STRENGTH: Every 90 Seconds for 7 Sets: 1 Pausing Power Clean + 1 Power Clean Percentages are intended to be light. All technique today. Set 1 - 50% of 1RM Power Clean Set 2 - 55% Set 3 - 60% Sets 4-5 - 65% Sets 6-7 -70% On the pausing power clean, we have three distinct pauses. Hold in each for a solid two seconds before continuing. Pause #1 - Knee Level Pause #2 - Mid-Thigh (jumping position) Pause #3 - Quarter Squat (receiving position) At knee-level, we are

Monday, February 18th

Due to today being a holiday we will have limited class times at: 6AM, 10:30AM and 4:30PM. The 2019 Open starts this week guys!! Are you signed up yet? The 19.1 workout announcement will be this Thursday at 5pm. We will have a sign up for Friday Night Lights on the whiteboard today. If you plan on completing 19.1 at this time, you will need to add your name to the list so we can create heats. A. STRENGTH: Every 2 Minutes, Back Squat 5 Reps @ 70% 4 Reps @ 75% 3 Reps @ 8

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