January 31, 2019

A.

METCON:

Not for Score:
Rotating Stations on the 2:00 x 3 Rounds (30:00 Total)
A) 200m Run or 12 Calorie Bike
B) 30 Sit-Ups
C) 30/24 Calorie Row
D) 75 Double-Unders
E) 10 Cossack Squats + 10 Waiter Squats

Light is intention on the Waiter Squats, with 10 repetitions being the total count (5 repetitions on each side).

B.

RomWOD

WAITER SQUAT

January 30, 2019

A.

STRENGTH/GYMNASTICS:

On the 2:00 x 5 Rounds:
3 Front Squats
6 Back Squats

Handstand Walk

Round 1 - 55% of 1RM Front Squat
Round 2 - 60% 
Rounds 3-5 - 65% 

Inside each round, the same loading is used between the front and back squat, and the above percentages are again based off our 1RM Front Squat. 

All repetitions are taken from the rack. At the start of the 2:00 window, the athlete comes three front squats, racks the bar, and immediately back racks for the following six back squats. To complete the round, we have the handstand walk, with the distance being athlete's choice...

January 29, 2019

A.

METCON:

For Time:
25-20-15-10-5:
Box Jump Overs (24/20)
Toes to Bar

Directly into…

5-10-15-20-25:
Hang Power Snatch (75/55)
Wallballs (20/14) 


With the first couplet being comprised of two gymnastic movements, our second is comprised of two weightlifting movements.

Stamina building is our theme inside "Layup" today. The repetition count climbs high, most specifically, on a single movement that can fatigue and slow quickly on us - the toes to bar. Although we start the workout off with this couplet, where we are fresh moving into so, the first rounds still must be strategica...

January 27, 2019

A.

STRENGTH:
Push Press
5 Sets of 3 Repetitions

*Start at 75% 1RM Push Press, and build.

In the dip we can check in to ensure we have sound positioning, with the weight the bar and body directly beneath the ankle bone. Our whole foot is glued to the floor, to include all five toes, gripping the ground like a cat, but we want to ensure the weight is correctly positioned to that point in the foot. In our following drive, through this point, we can create our maximum upward power.

As we sit into the dip, we're sitting back slightly (to engage the posterior), while we keep our sh...

January 26, 2019

A.

METCON:

On the 5:00 x 5 Rounds:
5 Dumbbell Hang Clean and Jerk, left arm (50/35)
5 Dumbbell Hang Clean and Jerk, right arm (50/35)
10 Alternating Dumbbell Power Snatches
10 Chest to Bar Pull-Ups
15/12 Calorie Assault Bike

*If we do not have access to a bike today, this can be completed on the rower for 18/15 Calories

Stimulus wise, we are looking for a loading that allows us to move through the 20 dumbbell repetitions unbroken if we went for it each round. Strategy wise, we may break after the 10 dumbbell hang clean and jerks, so that we can preserve our capacity for the f...

January 25, 2019

A.

SKILL CONDITIONING:

12 Minute EMOM:
Minute 1 - 50 Double Unders
Minute 2 – Gym Length Handstand Walk (HSW Progression Video Below)

Designed to be purely for practice and recovery.These numbers can be modified based to our specific capacity, most especially on the handstand walking. If the gym length distance is not appropriate for us for today, let's use this second minute as a full 60 seconds of practice. A chance to practice our handstand walking, under the light metabolic fatigue from the double-under.

B.

METCON:

“Sea Legs”

PART A:

In a 15:00 Time Cap:

2 Rounds:
30/21 Calo...

January 24, 2019

A.

METCON:

400m Run

3 Rounds:
10 Ring Dips
10 Strict Pull-Ups
10 V-Ups

400m Run

3 Rounds:
10 Push Ups
10 Calorie Bike

400m Run

If Unable to Run, Complete:

500m Row

20 Calorie Bike
 

B.

MIDLINE:

Not for Score, 2 Rounds:
:30s Single Arm Overhead Hold (left arm) 
15 Sit-Ups
:30s Single Arm Overhead Hold (right arm)
15 Sit-Ups
1:00 Double Kettlebell Front Rack Carry
15 Sit-Ups

Athlete's choice on the loading for the static holds, with the intention being that each set is completed not only unbroken, but with close attention to our positioning. We can use a dumbbell, or kettlebell...

January 23, 2019

A.

STRENGTH:

8 Minute EMOM:
Back Squat 2 Reps

Sets 1-2 - 60% of 1RM Back Squat
Sets 3-4 - 65% 
Sets 5-6 - 70% 
Sets 7-8 - 75% 

Then….

Every 90 Seconds

Back Squat 2 Reps
80%
83%
85%

B.

METCON:

In a 5:00 Window…
50 Wall Balls (20/14)
Time remaining, AMRAP:
12 Deadlifts (185/135)
12 Barbell Facing Burpees

Rest 5:00

In a 5:00 Window…
35 Wall Balls (20/14)
Time remaining, AMRAP:
9 Deadlifts (225/155)
9 Barbell Facing Burpees

Rest 5:00

In a 5:00 Window…
20 Wall Balls (20/14) 
Time remaining, AMRAP:
6 Deadlifts (275/185)
6 Barbell Facing Burpees

Scoring wise, each part is tracked by "roun...

January 22, 2019

A.

GYMNASTICS CONDITIONING:

10:00 Effort on Athlete's Choice:
Bike, Row, or Run

On the 2:00 - 30% of Max Ring Muscle-Ups
On the 4:00 - 40% of Max Ring Muscle-Ups
On the 6:00 - 50% of Max Ring Muscle-Ups
On the 8:00 - 40% of Max Ring Muscle-Ups
On the 10:00 - 30% of Max Ring Muscle-Ups

This is not for score. All athlete's start on the monostructural effort, moving at conversational, moderate pace. Every 2:00, where the clock continues to run in the background, athlete's complete X% of their best ring muscle-up set.

To put an example to it, if an athlete has 10 unbroken ring mus...

January 19, 2019

A.

WARM UP:

Rotating Stations Every 1:00, (2 Rounds):
Station 1 - :50s Row 
Station 2 - :20s Jump Rope + 5 OHS
Station 3 - :50s Warrior Squats (See Video Below)
Station 4 – 4 Snatch Deadlifts + 3 Hang Muscle Snatches 
 

B.

STRENGTH:
5 Minute EMOM:
High Hang Power Snatch + Power Snatch

Set 1 - 50% 
Sets 2-3 - 55%
Sets 4-5 - 60%

Directly Into…


7 Minute EMOM:
1 Power Snatch
Build to a Heavy Single for the Day

Moving through each checkpoint, let's ensure our midline is on and strong with the bar tracking close to the body. This is our chance to refine the intricate balance of our we...

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