May 31, 2019

1. Barbell Cycling. Using related movements from our conditioning, we will be combining three weightlifting movements into a single complex. 5 Sets, one every 2:00.

2. Conditioning - "Adderall". A repeat workout of ours, last completed September 2018.

A.

BARBELL CYCLING:

On the 2:00 x 5:
3 Power Clean and Jerks
2 Thrusters
1 Squat Snatch

Percentages based off our estimated 1RM Snatch:
Set 1 - 65%
Set 2 - 70%
Sets 3-6 - Build to a heavy complex.

This complex does not need to be completed unbroken. It is actually recommended to drop the bar from overhead after the 2 thrusters t...

May 30, 2019

1. Strength work to start our day, combining a build to a 5-Rep Weighted Pull-Up and Front Squat.

2. Benchmark Friday's continue with today's effort - "Death Race".
 

A.

STRENGTH:

Alternating on the Minute x 10 (5 Rounds)
Odd - 5 Weighted Pull-Ups
Even - 5 Front Squats – start at 60% and build

All squat repetitions are taken from the rack and will be athlete’s choice on weight. 

On these weighted pull-ups, we are specifically looking for strict reps. We want the strict strength stimulus today. Modification options first move towards an unweighted strict pull-up, but can also...

May 29, 2019

A.

GYMNASTICS:

Strict Handstand Push-Ups

12 Sets for Time (10 minute time cap)
30% of Max Strict HSPU

Inside this piece, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.

If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 6 unbroken strict handstand pushups for time.

On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3. Let's choose the appropriate option here so that we are challenging oursel...

May 28, 2019

.A.

STRENGTH:

Every 2 Minutes, Back Squat
3 x 77%
1 x 87%
3 x 80%
1 x 90%
3 x 83%
1 x 93%

Week two in this progression, adding 2% to each lift.

B.

METCON:

“Bel Air”

15 Minute AMRAP:
40 Double Unders (80 singles)
20 Dumbbell Hang Clean and Jerks (50/35) – change arms every 5 reps
40 Double Unders
20/15 Calorie Row

Inside "Bel Air", we have a workout focused on engine management.


Stimulus wise, we are looking for a dumbbell that we are very confident we could complete 30+ repetitions unbroken when fresh. Inside this effort, let's change arms every 5 repetitions.

In the three movem...

May 27, 2019

"Grunt Work" - Week 9.


Today is a slight back-off day on volume. After "Murph" yesterday, we plan on challenging ourselves on the deadlifts today, but we are purposefully looking to stay off the shoulders.

A.

STRENGTH:

Alternating On the Minute x 10:
Minute 1 - 15/12 Calorie Row
Minute 2 - 5-4-3-2-1 Deadlifts – start at 70-73%

Purpose here is to bring a light metabolic challenge to our heavier deadlift reps. Here, we are looking to start our set of 5 reps in the area of 70-73%. Based on feel, climbing between 3-5% per round is a great place to be.

 

B.

METCON:

“Jelly Belly”

50...

May 26, 2019

Celebrating Memorial Day, we 'll be taking on "Murph", which will be the focus of effort for the day. 

“Murph”

For Time:
1 Mile Run
100 Pull-Ups
200 Pushups
300 Air Squats
1 Mile Run

If unable to run, complete:

2,000m Row

80 Calorie Bike

Memorial Day is a traditional American holiday, but it is an international recognition. It is not exclusively the remembrance of American warfighters, but rather, all those who fought for the greater good. In an era where mankind is truly, and finally, working towards the same common goal of peace, this is an effort that is just as much oversea...

May 24, 2019

METCON:

“Fancy Pants”

For Time:
21 Hang Power Snatches, 200m Run
21 Overhead Squats, 200m Run
15 Hang Power Snatches, 200m Run
15 Overhead Squats, 200m Run
9 Hang Power Snatches, 200m Run
9 Overhead Squats, 200m Run
*Rx Barbell - 95/65

If unable to run, complete:

250m Run

10 Calorie Bike

In "Fancy Pants", athletes will move through a 21-15-9, segmented with running between each set. Stimulus wise, we are looking for a load that we feel comfortable cycling for 21+ repetitions unbroken, when fresh.

At the start of the workout, we are heavy on the barbell reps. At the tail end of t...

May 23, 2019

1. Starting our day building to a heavy single on the deadlift. Percentage work up until the final two sets, where we will advance by feel.

2. Conditioning comes next with "Joker", a couplet of Toes to Bar and moderate deadlifts. 

 

A.

STRENGTH:

Every 2 Minutes for 

Deadlift

5 x 70%
3 x 3 – 73%, 76%, 79%

On Your Own Time (10 minute cap) Complete:

5x1 @ 82, 85, 88 – last 2 sets based on feel.


B.

METCON:

“Joker”

1 Toes to Bar, 10 Deadlifts
2 Toes to Bar, 9 Deadlifts
3 Toes to Bar, 8 Deadlifts
4 Toes to Bar, 7 Deadlifts
5 Toes to Bar, 6 Deadlifts
6 Toes to Bar, 5 Deadlifts
7 Toes to...

May 22, 2019

A.

METCON:

15-10-5

Handstand Push-Ups

Box Jump Overs (24/20)

*300m Row Between Sets (athlete will row a total of 3 times, after the set of 15’s, 10’s and 5’s)

B.

BODY ARMOUR:

4 Giant Sets:
7 Bench Presses 
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

On the bench, glute bridges and hip extensions, athletes choice if we would like to weight these. Stimulus wise however, we are looking for the "giant set"… one large consecutive piece, without breaks inside any of the movements. Free to build in load after the first set as seen fit.

May 21, 2019

1. Starting the day with weightlifting - building to a heavy hang squat clean for the day. 

2. This will lead us into our conditioning for the day, and a short-range sprint effort at that. Three rounds of hang squat cleans and lateral burpees over the bar.
 

A.

STRENGTH:

5 Minute EMOM:

Hang Squat Clean
2 x @ 60%
2 x @ 65%
2 x @ 70%
1 x @ 75%
1 x @ 80%

Rest 1:00

5 Minute EMOM:
1 Hang Squat Clean, building in load.
 

B.

METCON:

“Dirt Nap”

3 Rounds For Time:
15 Hang Squat Cleans (115/85)
15 Lateral Burpees over the Bar

In "Dirt Nap", we have a short-range sprint effort. On the han...

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