Friday, June 15th

June 14, 2018

A.

STRENGTH:

Tempo Front Squat + Handstand Push-ups 
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat (5 Second Descent, no pause, stand)

Minute 2 – 10 Kipping Handstand Push-ups (FB - Handstand Walk)

 

Build to a moderate load on Front Squats and Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.

                   

B.

METCON:

In Teams of 3

25 Minute AMRAP:
9/6 Calorie Assault Bike
6 Burpees 
200m Run
Partners complete full rounds before switching.

 

Just like the team 10k Row last Saturday, the best strategy is no strategy. On a workout like this, athletes don’t have to think about much else other than their effort. Fast on the bike, fast on the burpees, and fast on the runs. Following the work portion, athletes will have nearly twice as long to recover. Each athlete can expect to complete 6-8 all out efforts. 

 

 

Share on Facebook
Share on Twitter
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