CrossFit March 4, 2020
CrossFit 3/4/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBanded SprintsPut a band around your waist have a partner hold and you sprint6x100m sprints. 15 minutes to completeMetconFT Sandbag cleans, Bear hug, Squats, Dubs and bike (Time)For Time: 20 Sandbag Cleans 100/80 200 Dubs 20 Sandbag Bear Hug Lunges 2 mile Bike 20 Sandbag Squats 15min cap Int: 80/60 100 Dubs or 400 Singles 1.5 miles bike Beg: 50/30 200 singles 1 mile bike
BurgFit March 4, 2020
BurgFit 3/4/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 30 Double KB Deadlifts, 20 KB Front Squats, 10 KB snatch (Time)3RFT: 30 Double KB Deadlifts 35/26 20 KB Front Squats 10 Single arm KB Snatch (5 per arm) 15 min cap Rx+ 53/35 INT: 26/18 BEG: Perform workout with dumbbellsMetconRest 5 minutes AFTER cap3 RFT 100 DU, 20 KB swings, 20 pullups (Time)3RFT 100 Double Unders 20 KB Swings 53/35 20 Pull Ups 15 Min Cap Rx+ 70/53 KB 20 C2B Pullups INT: 50 Double Unders or 200 Singles 35/26# Banded Pull Ups BEG: 100 Singles 26/18# Ring Rows
Burg Barbell Club March 4, 2020
Barbell Club 3/4/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPush Press (Heavy Set of 3 )Work up to a heavy set of 3. After every set, perform 7 hanging scap pulls in between sets. Hold the top of each scap pull for 1 second. 17 min. Accessory Work3 rounds ME Farmer Carry Holds (suicide grip) (3 Rounds for reps)Holding a KB in each hand, with the thumb wrapped on the same side as all of the other fingers. Record EACH time Rx: 70/53 Int/Beg: 53/35 Rest 2 minutes between sets
Burg Barbell Club March 3, 2020
Barbell Club 3/3/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress in Snatch (Sots) (EMOM 5 reps for 5 min)Building in weight over 5 minutes WeightliftingSlow Pull Squat Snatch (Heavy Double ) Travel at half speed until you hit mid thigh and then accelerate to full speed.Every 2 minutes for 16 min. Work up to a heavy double.WeightliftingOverhead Squat (Heavy Single )Perform 1 overhead squat with a 3 second descent. Explode out of the bottom. Progressive.
CrossFit March 3, 2020
CrossFit 3/3/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting3 position pause Snatch (12 EMOM 1 rep 70-80%)Perform a Snatch with a Pause at 3" off of floor Pause below knee Pause above knee This is just a momentary pause at each position throughout the lift, to promote correction position and positional strength Every minute for 12 minutes, perform 1 rep at 70-80% of your 1RM snatch. Metcon12-9-6 Box Jumps, Hang Squat Snatch, Bar Face Burpees (Time)For Time: 12-9-6 Box Jumps 30/24 Hang Squat Snatch 115/85 Bar Facing Burpees 12min cap Rx+ 135/95 Int: 24/20" 95/65 Beg: Step-ups 24/20 Hang Power Snatch 65/45 Burpee Sprawls w/ step-over
Kids Fit March 3, 2020
Kidsfit 3/3/20SkillBack Squat (3 reps )Teach how to properly take from a rack and focus on the positioning during the squat Metcon5RFT Burpees, BJ, WWU (Time)5 Rounds 5 Burpees 10 Box jumps 2 Wall walk ups
CrossFit March 2, 2020
CrossFit 3/2/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingOverhead Squat (3 reps w/ pause)15 minutes to build to a heavy set of 3 overhead squats. The first rep will have a 5 second pause at the bottom of the squatMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsBeginner: 5 Ring Rows 10 Knee Push-ups 15 Squats to a box
BurgFit March 2, 2020
BurgFit 3/2/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon35 Min AMRAP 1 mile bike, 5 rope climbs, 20 push ups, 1k row, 20 db bench press, 20 ghd situps (AMRAP - Rounds and Reps)1 Mile Bike 5 Rope Climbs 20 Push ups 1K row 20 DB Bench Press 35/20 20 GHD Sit ups INT: .75 mi Bike 5 Rope Climbs to 12' 800m Row 20/10 Weighted Situps 26/18 BEG: .5 mi Bike 10 Rope Walk Ups 12 Push-Ups to Box 600m Row Sit Ups
Burg Barbell Club March 2, 2020
Barbell Club 3/2/2020Warm-upCoaches Choice10-15 minutes coaches choiceSuperset3 Conventional & 3 Sumo Deadlift (Heavy Set of 3 )Build in weight only after completing same weight for both movementsEMOM for 16 min Min1: 3 Conventional deadlifts Min 2: 3 Sumo-deadlifts SupersetHalf Kneeling Chops (4x6 Per Side ) Half Kneeling Lifts (4x6 Per Side )