CrossFit August 22, 2019
CrossFit 8/22/19Warm-upWarm Up- Row + PVC, WL, AS, WM, SU + Row400 meter row 2 Rounds 10 PVC Passthroughs 10 Walking Lunges 10 Air Squats 10 Windmills 10 Sit-ups WeightliftingSumo Deadlift (1RM)MetconWZAOC 2020 Event #1 (AMRAP - Rounds and Reps)AMRAP 9min 3 Hang Power Snatch 75/55 3 Overhead Squats 30 Double Unders Increase Barbell movements by 3 reps every round Int: 15 Dubs Beg: 45/35, perform back squats in place of OHS HomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15
Burg Barbell Club August 21, 2019
Barbell Club 8/21/19Warm-upWarm Up CalAssault,JAS,GM,WL3 Rounds 10/8 Cal Assault 10 Jumping Air Squats 10 Good Mornings 10 second hang from barWeightlifting100m Double Front Rack Carry (5x100m, build if possible)WeightliftingSeated/Standing Sled Pull (5 sets of 1x full length of rope. Build) Attach the line to the sled so it is one straight length. You will then stretch the line out, sit or stand at the opposite side of the sled and pull it to you. This can either be done hand over hand or as a two arm pull. A length pull is a rep.WeightliftingReactive Kneeling
BurgFit August 21, 2019
BurgFit 8/21/19Warm-upWarm 400 run, pass, Kip, Lunge, Jump squat400m Run or Row then 2 Rounds 10 Pass throughs 10 Kip Swings 10 Lunges 10 Jumping air squatsMetcon2RFT 200m Medball Runs, Sandbag, Wallball, pullups, v-ups (Time)2 RFT 200m Med Ball Run 20/14 10 Sandbag Squats 100/80 200m Med Ball Run 20 Wallballs 20/14 200m Med Ball Run 30 Pull Ups 200m Med Ball Run 40 V-Ups Cap: 35 minutes Int: 15/10 Wallball 80/50 Sandbag 30 Jumping pull-ups 40 Tuck-ups Beg: 10/6 Ball 50/30 Dball 30 Ring Rows 40 Sit-ups
CrossFit August 21, 2019
CrossFit 8/21/19Warm-upMetconHomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15 reps Int: 12 reps Beg: 10 repsWallball Shot (HW)
Burg Barbell Club August 20, 2019
Barbell Club 8/20/19Warm-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 WeightliftingSnatch (E2M for 18 minutes 3 snatches)Every 2 minutes for 18 minutes, perform 3 snatches. NO TOUCH AND GO.WeightliftingSnatch Pull (4x3 @ 105% of today's heaviest)Accessory WorkGHD Situps (3x25 reps)
Kids Fit August 20, 2019
Kidsfit 8/20/19SkillFarmer's Carry (100M)5x100M Farmers carry MetconMax Reps JR, SR, KBS, PP (AMRAP - Reps)For Reps :30 on :30 off Jump rope shuttle runs (25 ft ) KB swings Push press
CrossFit August 20, 2019
CrossFit 8/20/19Warm-upMetconHomeworkWeek 1 CrossFit Open Homework Wallball efficiency Monday: Attend class. Watch video if haven't already Tuesday-Thursday: EMOM 10 minutes perform X amount of reps. Add +1 to X each day you complete. Friday: Max unbroken wallballs Rx: 15 reps Int: 12 reps Beg: 10 repsWallball Shot (HW)
Burg Barbell Club August 19, 2019
Barbell Club 8/19/19Warm-upWarm Up - Shoulders2 minutes on bike/rower/ski 2 Rounds 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Banded Good Mornings 10 Banded OHSSupersetBanded KB Bench Press (5x5 )Using a red band (if possible), hang a KB from each side of the barbell. If available, use the bamboo barDont begin superset until you have established a starting weight considered heavy.Bottom Up KB Press (5x7/arm)Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stabilityWeightliftingBack Squat (Heavy set of 3)
BurgFit August 19, 2019
BurgFit 8/19/19Warm-upwarm up 400 pu,AS,WM,TS400 Run 2 Rounds 10 Push ups 10 Air squats 10 Windmills 10 toy soldiers MetconRunning Clock 0:00-12:00 30-20-10 Cal Row GHD Sit Ups 12:00-15:00 Rest 15:00-25:00 15-10-5 Cal Bike Single Arm OH Squat 50/35 25:00-28:00 Rest 28:00-35:00 10-8-6 Reverse Pedaling Cal Bike Wall Walk Ups 30-20-10 Cal Row. GHD (Time)For Time 30-20-10 Cal Row (F 24-16-8) GHD Sit-ups Int: Weighted Sit-ups 25/15 plate Beg: 20-14-8 Cal Row Sit-ups15-10-5 Cal Bike, SA OHS (Time)For Time 15-10-5 Cal Bike (F 12-8-4) Single Arm OH Squat 50/35 Int: 35/20 Beg: 12-8-4 (9-6-3) Cal Bike 15-10-5 Goblet squats 35/20 10-8-6 Reverse Bike, Wall walks (Time)For time 10-8-6 Reverse Pedaling Cal Bike (same cal count M/F) Wall Walk Ups Int: Wall walk-ups to 45 degrees Beg: Stationary Inchworm to hand release push-up (Start
CrossFit August 19, 2019
CrossFit 8/19/19Warm-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 Warm-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 SkillWallball efficiency https://www.youtube.com/watch?v=qvjpTJQ1zaU https://www.youtube.com/watch?v=WqWJb-ofOE4 Coach led 10 minutes going over tips and tricks to efficient wallballsWallball Shot (Max Unbroken)1 set Max unbroken wallballs If you think you able to string 50+, go to next higher weight. Metcon16 AMRAP 15 C2B, 15 BJO Asc Squat Snatches (AMRAP - Reps)AMRAP 16 minutes 15 Chest-to-bar pullups 15 Box Jump