Burg Barbell Club August 28, 2019
Barbell Club 8/28/19Warm-upWarm Shoulders push/pull2 minutes on rower/ski 2 rounds 5 inch worms 10 Pass throughs 10 Ring RowsSupersetDB Bench press (5x10 Building)Bent Over Row (5x10 Building)WeightliftingGlute bridges (5x 5 Tempo 3131)3 Second raise, 1 second pause, 3 second lower, 1 second pause
BurgFit August 28, 2019
BurgFit 8/28/19Warm-upWarm Up Lunges, TS, DD, WM400 Run 2 Rounds for Quality 10 Lunges 10 Toy Soldiers 30 seconds Downward Dog 10 WindmillsMetcon E8M for 32 min, 100m Plate pinch, 15 sandbag, 200m Row, 25 goblet, 30 Russian (4 Rounds for reps)Every 8 mins for 32 mins Each For Time 100m Pinch Plate Carry 25/15 15 Sandbag Cleans 100/80 200m Row 25 Goblet Squats 70/53 30 Russian KB Swings 70/53 Score is Each round for time Int: 100m Plate Pinch 15/10 15 Sandbag cleans 80/50 25 goblet squats 53/35 30 Russian swings 53/35 Beg: 100m Plate pinch 15/10 15 Sandbag cleans 50/30 25 goblet squats 35/26 30 russian swings 35/26
CrossFit August 28, 2019
CrossFit 8/28/19Warm-upBurgener Warm-up20/15 calories on the bike then grab a barbell Coach lead Burgener Warm-up Perform 1 round of 5 of each movements: Hang Snatch pull Hang Snatch high pull Hang muscle snatch Overhead squat Hang squat snatch Full squat Snatch WeightliftingWith a 24 minute running clock. Snatch Balance (Heavy Single)12 minutes to establish a heavy singleOverhead Squat (Heavy single)12 minutes to establish a heavy singleMetconIsabel (Time)For Time: 30 Snatches, 135# / 95#Cap: 5 minutes Int: 105/70 Beg: 75/55 This is a sprint, choose a weight to allow you to stay under the time cap. HomeworkHook grip and cycling. https://www.youtube.com/watch?v=Twexifzz238 https://www.crossfitxtremeathletics.com/blog/the-art-of-touch-and-go-reps/barbell-cycling Monday: Attend class Tuesday-
Kids Fit August 27, 2019
Kidsfit 8/27/19SkillSplit Jerk (3 reps )Work on foot placement and showing control add weight if possible Metcon4RFT row, as, sj (Time)4 rounds 300m row 10 Air squats 5 split jerks
Burg Barbell Club August 27, 2019
Barbell Club 8/27/19Warm-upWarm-up Squat shoulders2 minutes on the bike then 2 rounds 10 Air squats 10 Push-ups 5 Jumping Air Squats 5 Inch worms 20 second Hang from bar Weightlifting1 Push Press + 1 Push Jerk + 1 Split Jerk (Heavy Complex of the day)WeightliftingBack Squat (Heavy Single)
CrossFit August 27, 2019
CrossFit 8/27/19Warm-upWarm Bike Squat HSW2 Rounds 15/12 cal Bike 10 lunge and twist 10 Squats with plate out front 15/10 20s Handstand hold Skill16 EMOM Cal Bike, HSW, DU (4 Rounds for reps)Every Minute for 16 minutes Minute 1: 15/12 Cals Bike Minute 2: Max distance Handstand Walk Minute 3: 15/12 Cals Bike Minute 4: Max Double Unders Int: 12/10 cals Max HSW (no 5ft increments required) Max Doubles Beg: 10/8 Max Shoulder Taps (Max Singles) The intended stimulus of this EMOM is to work on advanced gymnastics while under fatigue. Choose a calorie value that you can complete the first round in under 45 seconds. Record total distance
Burg Barbell Club August 23, 2019
Barbell Club 8/23/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingProwler Push (5x50m )5x50 Meters Build in weight if possible not allowed to stop the sled WeightliftingMetcon (Time)DBall Cleans over the Yoke With a parnter 2 Rounds for time 10 cleans each passing back and forth Rx+ 150/100 RX100/80 REST 1:1 between rounds Set yoke about chest height
CrossFit August 23, 2019
CrossFit 8/23/19Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean (Heavy Single)15 minutes to work up close to max (90-95%).MetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap - If you finish under the time cap, use remaining time to complete 18.2a - If you don't finish before the time cap, add 1 second for every rep you don't complete before the time cap Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 35/20 lb Bar-facing burpees (stepping burpees allowed) -12 minute time cap - If you
Kids Fit August 22, 2019
Kidsfit 8/22/19SkillBack Squat (5 Reps )Start with Pvc add weight if possible Metcon4RFT Row, PC&J, PH (Time)4 RFT 200M Row 10 Plate clean and jerks 10 plate hops
Burg Barbell Club August 22, 2019
Barbell Club 8/22/19Warm-upWarm-up Clean v22 minutes on Bike/Ski/Rower 2 Rounds 10 Muscle Cleans 10 Front Squats 10 Presses in split Jerk stanceWeightliftingPower Clean (5x2 @ 80%+)Weightlifting2 Front squats + 1 Jerk (Weight)Build to todays heavy 2 Front squats + 1 Split Jerk Accessory WorkFront Rack hold (4x 1 minute hold at today's heaviest complex)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows