February 28, 2018

A.

STRENGTH:

5 Minute EMOM

3-Position Power Clean

Build to a Heavy Complex

Directly Into…

5 Sets of Complex every 90 Seconds

One 3-Position Power Clean Complex is Defined as:

1 Power Clean from the Pockets + 1 Power Clean from just above the Knee + 1 Power Clean from the Floor without Putting the Barbell Down Between Repetitions.  

B.

METCON:

3 Rounds:

15 Hang Power Cleans (115/80)

15 Lateral Barbell Burpees

To get the most out of the metcon, athletes should choose a weight on the barbell that they could complete each set with a maximum of 1 break. This workout is meant to be a burner....

February 27, 2018

A.

GYMNASTICS CONDITIONING:

3 Minute AMRAP:

Ring Muscle-Ups/Bar Muscle Ups

Rest 2:00

2 Minute AMRAP:

Ring Muscle-Ups/Bar Muscle Ups

Rest 1:00

1 Minute AMRAP

Ring Muscle-Ups/Bar Muscle Ups

*Scaling Options:

Work the hardest gymnastics movement you can today. Pull-Ups with Bodyweight or w/ a Band, Chest to Bar Bodyweight or with a Band…

B.

METCON:

21-15–9

Pull-ups

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Breaking round one into 2-3 sets with short breaks will preserve intensity for the last two rounds. When taken individually, these are all movements that athletes can mos...

February 25, 2018

A.

STRENGTH:

3 Minute EMOM:

3 Overhead Squats

1 Hang Squat Snatch

1 Squat Snatch

Performed at 40% 1RM OHS

Directly Into….

12 Minute EMOM:

Hang Squat Snatch + 1 Squat Snatch

Min 1-3 – 2 Reps @ 60%

Min 4-6 – 2 Reps @ 65%

Min 7-8 – 2 Reps @ 70%

Min 9-10 – 1 Rep @75%

Min 11-12 – 1 Rep @ 80%

B.

METCON:

10 Minute AMRAP

30 Double Unders (120 Singles/30 Seconds DU Practice)

10 Power Snatches (95/65)

In this couplet, looking for athletes to choose a weight on the barbell they may only break a minimum of one time when needed. The goal here is to move for as much of the 10 minutes as possible, so picki...

February 24, 2018


METCON:
“Ride or Die”
Teams of 3

25 Minute AMRAP:
150 Calorie Assault Bike
100 Push Ups
60 Hang Power Snatches (95/65)
50 Back Squats (105/75)
40 Hang Power Cleans (115/85)
30 Push Jerks (135/95)
20 Deadlifts (155/105)

Athletes will complete all the reps at one station before moving onto the next and only one athlete will work at one time. If on the fence with choosing weight, going lighter will help preserve the intensity of this workout. Athletes will have one bar, changing weights out as needed.

We know that on the bike, the higher the power output the quicker the calories tic...

February 22, 2018

A.

METCON:

Teams of 3

20 Minute AMRAP:

10 Sumo Deadlift High-Pull (75/55)

10 Kettlebell Swings (53/35)

10 Calorie Bike

 Athletes will complete full rounds before passing off to a partner. One partner working while the other 2 rest. The weight on the kettlebell should be something that athletes will complete 10 reps unbroken every turn. 

With a 1:2 work to rest ratio today, there is not a ton of strategy involved. When it is your turn to go, it is all about effort. The only big separator can be the bike. The faster you go, the faster calories accumulate. Harder work is r...

February 21, 2018

A.

SKILLWORK: 

12 Minute EMOM ( 4 Rounds)

Station 1: 40 Second Plank Hold

Station 2: 5-10 Toes to Bar

Station 3: One length Handstand Walk/ 8 Handstand Push-Ups 

B. 

METCON:

5 Minute AMRAP:

Buy In: 75 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5 Minute AMRAP:

Buy In: 75 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5 Minute AMRAP:

Buy In: 75 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Working 5 minute intervals today that all begin with a 75 Double Under Buy In. The Buy In only happens on...

February 20, 2018

A.

METCON:

“Baseline” Re-Test

500m Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

B.

ACCESSORY WORK:

4 Sets, for Quality not Time:

12 Romanian Deadlifts

12 Dumbbell Rows (Each Side)

20 Banded Pull-Aparts

February 18, 2018

**Schedule Reminder for Today**
9:30-10:30 Group Class

10:30-12:00 Open Gym

5:30-6:30 Group Class  

A.

STRENGTH:

4 Minute EMOM: @ 40-50% 1RM Clean & Jerk:

3 Power Cleans

2 Split Jerks

1 Power Clean and Split Jerk

Directly Into…

10 Minute EMOM:, Clean and Jerk

3x2 @ 70%

2×1 @ 75%

2×1 @ 80%

2x1 @ 85%

1x1 @ 90%

B.

METCON:

In Teams of two, Complete Four Rounds For Time:

200m Run (Partners Must Stay Together)

20 Clean and Jerks (135/95)

20 Kipping Handstand Push-ups

*Athletes can break up clean and jerks + handstand push-ups however they choose.

*If unable to run:

Row 500m

Bike 20 Calories

February 17, 2018

METCON:

5 Rounds, On the 5:00

15 Chest to Bar Pull-Ups

18 Dumbbell Snatches (50/35)

50 Double Unders (100 Singles)

Dumbbell weight should be a weight that will be performed in with a maximum of 1 break per round. When athletes overstretch their limits early, it is harder to come back to in the later rounds. With 75 pull-ups in the workout, we want athletes to picture how they would break-up 75 pull-ups for time. If this is 5’s, 7’s, or 15’s, holding that from the beginning with very short breaks will better allow them to maintain in rounds 3-5. Once through the pull-ups, athle...

February 16, 2018

A.

STRENGTH:

Every 2 Minutes, Front Squat

3 Reps @ 70%

1 Rep @ 75%

3 Reps @ 75%

1 Rep @ 80%

3 Reps @ 80%

1 Rep @ 85%

B.

METCON:

For Time:

21 – 15 – 9:

Row for Calories

Thrusters (95/65)

Directly into…

15 – 12 – 9:

Row for Calories

Hang Squat Cleans (95/65)

Directly into…

12 – 9 – 6:

Row for Calories

Overhead Squats (95/65)

If Biking, Complete for Calories:

18-15-12

15-12-9

9-6-3

This three part workout is completed without any rest between sections. Once athletes finish 9 Thrusters, they will move directly to the 15 calorie row. One weight for all three barbells, with the overhead squats likely bei...

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