June 29, 2018

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. 

June 28, 2018

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

June 27, 2018

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 challenge, it is vastly different from that of the machines. The row and the bike are more taxing on the lu...

June 26, 2018

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 singles.

With air squats following the double unders, athletes can afford to bite off a little more than they can...

June 25, 2018

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

Kelly400 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 pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to. 

If unable t...

June 25, 2018

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 weight that athletes could complete 10+ unbroken repetitions when fresh, ideally taking no more than one break p...

June 22, 2018

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

June 21, 2018

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 that they could complete 15+ repetitions unbroken when fresh. This goes for the kettlebell on both AMRAPs as well....

June 20, 2018

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 to run, complete one of the following:
28/20 Calorie Bike 
28/20 Calorie Row

The pace of the workout is...

June 19, 2018

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-Ups

10 Shoulder to Overhead (135/95)
 

Keeping things varied today by building to a heavy 3-rep Sumo Deadlift. Wh...

Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

1/1
Please reload

Recent Posts

November 8, 2019

November 8, 2019

November 7, 2019

November 6, 2019

November 5, 2019

November 4, 2019

October 30, 2019

October 30, 2019

October 29, 2019

October 27, 2019

Please reload

Archive