Thursday, February 28th

February 28, 2019


Open 19.2 announcement tonight. 

Below, you will find an optional "Pre-Game" activation. If you are an athlete that feels "rusty" in a sense after a full rest day, moving today in such an active recovery fashion can restore mobility and assist us with performing at our best tomorrow. If not, we recommend full rest. No right or wrong approach here - go with what is natural.

If you are an Open athlete, without knowing the details of the workouts of course just yet, we plan on Friday and Monday being our competition days. Naturally, our volume will be lower in comparison as we rest and recover for our next event. We are in competition, giving our best to the events.




Foam Roll 10 Minutes




Not for score, at controlled, low intensity:

2 Rounds:
2:00 Light Bike, Row, or Run 200m
20 Step Ups
2 Rounds of:
10 Russian Kettlebell Swings (athlete’s choice on weight)

10 Air Squats 

15 Sit-Ups

Directly into...

3 Rounds:
1:00 Light Bike, Row, or Run 200m
3 Deadlifts
3 Hang Squat Cleans
3 Power Clean and Jerks
Barbell loaded between 40-50% of estimated 1RM Clean and Jerk.







Share on Facebook
Share on Twitter
Please reload

Featured Posts

Happy Memorial Day from CrossFit Burien!

May 30, 2017

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