October 30, 2019

Metcon

"Wrong Turn" (35:00 time cap)

5 Rounds:

9 Front Squats (115/85)

7 Burpee Box Jump Overs (24"/20")

4 devils press (50/35)

200m wall ball run (30/20)

Rest 2:00 between rounds.

October 30, 2019

Strength

On the 2:00 x 5 Sets:

3 Push Jerks

Barbell taken from the rack.

Aim is to build to a moderate load, but not a heavy.

Set #1 - 60% of estimated 1RM

Set #2 - 65%

Sets #3+4+5 - 70-75%

Metcon

"Bruiser"

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders

October 29, 2019

Gymnastic Conditioning

On the 2:00 x 5 Sets: (10:00 Total)

9 Overhead Squats (115/85)

6 CTB Pull-Ups

1-3 Bar Muscle-Ups

Metcon

"Tri Sprint Intervals V2"

3 Rounds: (20:00 total)

AMRAP 4:

30 Shuttle Runs (one gym length is one rep) - sub 20 burpees

20/15 Calorie Assault Bike

Max Calorie Row

Rest 4 Minutes Between Rounds

Athletes will run down and back 15 times, then jump on the bike and finish on the rower until 4 minutes is up, score is row calories.  With only 5 bikes athletes can choose to run a 400 instead of biking. 

October 27, 2019

Skill:

Alternating EMOM x 10: (10:00 Total)

Minute 1 - Work

Minute 2 - Rest

Minute 1:

Seconds 0-20 - Max Power Cleans (135/95)

Seconds 20-30 - Rest

Seconds 30-60 - Max Ring MU

*can sub chest to bar for MU, be aware we have CTB on Wednesday. Will be completing 30 CTB Wednesday. 

Metcon:

""Jackquinn" (25:00 time cap)

For Time:

100/70 Calorie Row

… Directly into:

3 Rounds:

50 Wallballs (20/14)

30 Alternating Single Dumbbell Power Snatches (50/35)

October 25, 2019

"Pre-Game"

At low intensity…

Part A

3:00 Row, run or bike:

Minutes 1+2 - Light Pace

Minute 3 - Fast Pace

3 Rounds:

3 Slow Wall Squats - Video

3 Walkouts - Video

3 Russian Baby Makers - Video

Part B

3:00 Row, run or bike:

Minutes 1+2 - Light Pace

Minute 3 - Fast Pace

3 Rounds (moderate intensity):

300 Meter Row

5 Strict Pull-Ups + 10 Pushups + 15 Air Squats

10 Dumbbell Hang Clean and Jerks (light load)

10 Barbell Overhead Squats (light load, if not empty)

*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

Part C

3:00  Row, run or bike:

Minutes 1+2 - Light Pace

Minute 3 - Fast Pa...

October 24, 2019

"Relentless"

On the 4:00 x 5 Rounds:

500/400m Row

50% of Max Strict HSPU

5 Power Cleans

Building across the five rounds on the power clean to a 5-rep heavy. Reps do not need to be "touch and go". Record all five sets.

October 23, 2019

"Jack in the Box"

For Time:

1000 Meter Row

50/35 Calorie Assault Bike (sub 800m run)

10 Bar Muscle-Ups

40 Single Dumbbell Box Step-Ups (50/35# to 24"/20")

10 Bar Muscle-Ups

50/35 Calorie Assault Bike

1000 Meter Row

October 22, 2019

Skill Conditioning

On the 2:00 x 5 Sets: (10:00 total, start around 25:00 into class)

50' Handstand Walk Practice (down and back)

3 Hang Power Cleans

Set #1 - 65% of estimated 1RM Power Clean

Set #2 - 70%

Sets #3+4+5 - Build to a moderately heavy set of 3 for the day.

Metcon

"BlooDThirsty"

AMRAP 12: (12:00 total)

12/9 Calorie Assault Bike

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

9 Strict HSPU

October 21, 2019

Strength 

10-8-6-4-2 Reps

Ascending percentages with each:

On the 0:00... 10 Reps @ 60% of estimated 1RM

On the 3:00.... 8 Reps @ 67%

On the 6:00... 6 Reps @ 75%

On the 9:00... 4 Reps @ 82%

On the 12:00... 2 Reps @ 87%

 Metcon 

"Roadies" (20:00 Time Cap)

2 Rounds

70 Wallballs (20/14) Females 9' Target

50/35 Calorie Row

30 Alternating DB Power Snatches (50/35)

15 Bar Muscle-Ups

October 18, 2019

"Pre-Game"

At low intensity…

5:00 Bike:

Minutes 1+2 - Light Pace

Minutes 3+4 - Light/Moderate Pace

Minute 5 - Moderate Pace

2 Rounds: (

5 Pausing Overhead Squats (light load)

250m Light Row

5 Thrusters (light load)

15 GHD Sit-Ups or 20 AbMat Sit-Ups

2 Rounds of :30s at each station: (4:00)

Superman Rocks - Video

Hollow Rocks - Video

Overhead Circles - Video

Glute Bridges - Video

5:00 Bike:

Minutes 1+2 - Light Pace

Minutes 3+4 - Light/Moderate Pace

Minute 5 - Moderate Pace

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