July 31, 2019

1st half of class: 

Not for time at a conversational pace

4-3-2-1 

Minute Bike 

Minute Row 

Rounds of “Modified Cindy”

1 Round of “Modified Cindy”: 

5 Push-ups 

10 Air Squats 

15 AbMat Sit-ups

2nd half of class:  

Stretching and mobility 

Upper Body

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute Each Side

3. Wrist Stretches: 1 Minute

Lower Body

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

July 30, 2019

TEMPO CLEAN DEADLIFT

7 Sets of 1 every 2 minutes 

Tempo: 7 Seconds Up, 7 Seconds Down

Set 1: 40%

Set 2: 45% 

Set 3: 50% 

Set 4: 55%

Sets 5-7: 60%

"NINJA TURTLE"

5 Rounds, Every 4 Minutes: Score is slowest round - goal is to go fast and furious

3 Bar Muscle-ups

6 Toes to Bar

9 Deadlifts (225/155)

15/12 Calorie Assault Bike

July 29, 2019

"KELLY ROWLAND"

For Time:

50/35 Calorie Row

3 Rounds of “Kelly”

50/35 Calorie Row

1 Round of Kelly:

400 Meter Run

30 Box Jumps (24/20)

30 Wallballs (20/14)

Midline:

3 Supersets:

1 Minute D-Ball Hold 

20 GHD Sit-ups

Rest 2 Minute Between Sets

July 28, 2019

Deload week

Sled Dog Overview

July 1st - July 28 - Block #1 - complete

July 29 - August 4 - De-load Week

August 5 - September 7 - Block #2

PAUSING PUSH JERK

For Quality:

3 Sets of 3 EMOM

*Pause For 2 Seconds in Dip & Catch

Build in weight, should be building up to 60% which is where we will start for the next section

PUSH JERK

Every 2 Minutes x 5 Sets:

3 Push Jerks

Set 1: 60%

Set 2: 65%

Set 3: 70%

Set 4: 70%

Set 5: 70%

"BEEF JERKY"

AMRAP 12:

21 Kettlebell Swings (53/35)

14 Kettlebell Reverse Lunges (53/35)

7 Push Jerks (165/115)

July 26, 2019

C.  Beast Builder V2

On the Minute x 7:
Min #1 - 7 Hang Squat Cleans + 1 Push Jerk
Min #2 - 6 Hang Squat Cleans + 2 Push Jerk
Min #3 - 5 Hang Squat Cleans + 3 Push Jerks
Min #4 - 4 Hang Squat Cleans + 4 Push Jerks
Min #5 - 3 Hang Squat Cleans + 5 Push Jerks
Min #6 - 2 Hang Squat Cleans + 6 Push Jerks
Min #7 - 1 Hang Squat Clean + 7 Push Jerks

Last week, we started with 53% of our estimated 1RM CJ. Aim is to beat that score today, knowing that we will be repeating this workout again in the future. A moderate increase of 2-4% is appropriate here with the larger picture in m...

July 25, 2019

B.  Strength

On the Minute x 5:
5 "Touch and Go" Squat Snatches, 60% 1RM squat snatch

This is a workout we will repeat, so let's start with a baseline today. Athlete's choice on the loading, with the intention being that we hold the same weight across (and building in the next iteration). A good starting place to be in here is 60% of our estimated 1RM.

If we are *unable* to complete the OTMx5 with the same weight across, make a note to ourselves where we failed as we will have a chance to improve on so. But as we start, it is far better to choose a load that is slightly...

July 24, 2019

A. Metcon

On the 2:00 x 4 Rounds (24:00):
Mins 1+2 - 21/15 Calorie Row + 15 Air Squats
Mins 3+4 – 200m run + 12 Burpees
Mins 5+6 - 12/9 Calorie Assault Bike + 9 Single Arm Russian KBS (each arm)

Moving with controlled intensity here, the intention is to break the sweat, but keep our heart rate moderate. On the single arm KBS, we are completed all nine on a single arm before changing, with the bell rising to just about chest level. Choose a lighter load here.

B.  Body Armor

This piece is 10:00 total with a running clock where you establish a 1RM for two movements on each arm s...

July 23, 2019

A. Strength

3-6-9-12-15: Unbroken Deadlifts 
After each set, 30% of our Max Strict HSPU

Barbell loaded at 60% of our estimated 1RM Deadlift.

Inside this piece, we are looking to hang onto the barbell in an ascending repetition scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.

We are looking to complete both movements unbroken as well - deadlifts and strict HSPU.

B.  Metcon

3 Rounds:
800 Meter Run
80 Double-Unders
21 Push Presses

Barbell Pounds - 115/85
Barbell Kilos - 52/38

C.  Optional Midline...

July 22, 2019

A. Gymnastics Conditioning

1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips

Scale reps on MU before scaling movement.  

Scale Option:

1:00 Light Bike + 12 Strict Pull-Ups
1:00 Light Bike + 12 Strict Ring Dips
1:00 Light Bike + 9 Strict Pull-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 6 Strict Pull-Ups
1:00 Light Bike + 6 Strict Ring Dips

B. 5 Sets of the Complex: Every 90...

July 22, 2019

Stamina Squats. This is our fourth and final week inside this specific repetition scheme. After our deload week, we will be transitioning to a 2/4 scheme at higher percentages.

Alternating “On the Minute” x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

Barbell – 69% of 3-Rep Back Squat

This is an increase of 3% from last week, and as a refresher, this is the same loading for *both* lifts. All squats are taken from the rack. This is our fourth and final week in this specific 3 Front / 6 Back progression.

Week #1 – 60%
Week #2 – 63%
Week #3 – 66%
...

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