CrossFit February 25, 2021
CrossFit 2/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP15 20 Cal Bike 10 Burpees (AMRAP - Rounds and Reps)20/16 Cal Bike 10 Burpees 30 DU Int: 60 Singles OR 15 DU Beg: 30 Singles SprawlsMetconRest 3 min AMRAP15 20 Cal Row 10 Box Jump Overs 15 Situps (AMRAP - Rounds and Reps)20/16 Cal Row 20 Box Jump Overs 24"/20" 15 Situps Keep consistent paces on rower, limited breaks during the box jump overs! Rx+: 30"/24" Int/Beg: Step Overs
BurgFit February 24, 2021
BurgFit 2/24/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP12 20 Cal Bike 15 TTB 10 SBC (AMRAP - Rounds and Reps)AMRAP12 20/16 Cal Bike 15 T2B 10 Sandbag Cleans 80/60 Rx+: 100/80 Int: 15/12 cal 15 Toes To Eyes 10 Sandbag Cleans 50/30 Beg: 10/8 Cal Bike 15 Knees to Chest 30/20 MetconRest 5 min 2RFT 200m Run 10 sPull Ups 20 Sandbag Squats 30 Situps (Time)2RFT 200m Run 10 Strict Pullups 200m Run 20 Sandbag Squats 80/60 200m Run 30 Situps Rx+: 100/80 Int: Banded Pullups 50/30 Beg: Ring Rows 30/20Scaling for pullup should be difficult, either by using a weaker band OR bringing feet closer
CrossFit February 24, 2021
CrossFit 2/24/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillEMOM 18 1) 2 Power Snatches 2) 2 Squat Snatches 3) Rest Build over the course of the 18 minutes. Do NOT jump in weight until you are able to perform both movements at the same weight. It can be touch and go or singles. You must hit 2 consecutive lifts for the weight to count. Power Snatch (Heavy Double)Squat Snatch (Heavy Double )MetconAMRAP14 Asc 3 Power Cleans Front Squats 200m Run (AMRAP - Rounds and Reps)AMRAP 14 3 Power Cleans 135/95 3 Front Squats 200m Run 6 Power Cleans
CrossFit February 20, 2021
CrossFit 2/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 AMRAP15 8 Squat Cleans 8 Push Jerks 8 Snatches (AMRAP - Rounds and Reps)AMRAP 15 8 Squat Cleans 135/95 8 Push Jerks 8 Snatches One Person must bike or row cals while the other works, athletes may only switch once the calories are completed. Bike - 15/12 cals Row/Ski - 20/16 cals Rx+: 155/105 Int: 95/65 Beg: 75/55 Power CleansMetconRest 3 min T2 AMRAP15 16 Pullups HSPU Situps (AMRAP - Rounds and Reps)AMRAP 15 16 Pullups 16 HSPU 16 Situps One person bikes/rows while the other works, athletes may only switch once the
BurgFit February 19, 2021
BurgFit 2/19/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 600m Run, 30 Pistols, 30 KB Swings (Time)2RFT 600m Run 30 Alt Pistols 30 KB Swings 53/35 Cap: 15 minutes Int: Assisted Pistols 35/26 Beg: 400m Run Box Pistols 26/18MetconRest 5 minutes AFTER cap15 AMRAP 20 cal bike, 20 HSPU, 50ft OH WL (AMRAP - Rounds and Reps)15 Min AMRAP 20/16 Cal Bike 20 Hand stand push ups 20 Double KB Deadlifts 53/35 Rx+: 70/53 50/35 Int: 15/12 cal Bike Elevated HSPU 35/25 Beg: 10/8 cal DB Press 25/18
CrossFit February 19, 2021
CrossFit 2/19/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSquat Snatch (Heavy Double TNG)20 min to find Heavy Double Touch and Go MetconAMRAP12 50 DU 20 DB Snatch 10 Pistols (AMRAP - Rounds and Reps)AMRAP12 50 DU 20 Alt DB Snatch 50/35 10 Alt Pistol Squats Int: 100 Singles 35/20 Assisted Pistols Beg: 50 Singles 20/10 Pistols To a Box
CrossFit February 18, 2021
CrossFit 2/18/21AnnouncementsOver the next few weeks leading up and through the Open, the Intermediate option will be meant to reduce the workload/intensity for the day. The goal is to prep athletes for doing the open workouts on Friday. Warm-upCoaches Choice10-15 minutes coaches choiceSuperset14 min Same weight across each movement Seesaw Row (5x8/side)Upright Row (5x8) Metcon2RFT 40 Situps 30 Cal Ski 20 HPC 10 Push Jerks (Time)2 Rounds For Time 40 Situps 30/24 Cal Ski 20 Hang Power cleans 115/75 10 Push Jerks Rx+ 135/95 16 min cap Int: 95/65 Beg: 24/20 cal 75/55
BurgFit February 17, 2021
BurgFit 2/17/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFR 100m carry, 30 burpees, RC, Renegade, Jump Lunge, amrap cindy (AMRAP - Reps)For Total Reps completed 100m Double DB Front Rack carry 35/20s 30 Burpees 4 Rope Climbs 40 Jump Lunges 4 Rope Climbs 40 Renegade Row 35/20s (20 each side) 4 Rope Climbs 40 Jump Lunges 4 Rope Climbs 30 Burpees 100m Double DB Front Rack carry Rx+ 50/35s In remaining time perform: AMRAP 5 Pullups 10 Push-up 15 Squats Score is total reps completed (finishing part 1 of workout = 396 reps) Cap: 35min Int: 20/10's Normal lunges 2 Rope Climbs Assisted pullups (in the AMRAP) Beg: Sprawls 6 Rope Walk-ups Knee push-ups Ring rows
CrossFit February 17, 2021
CrossFit 2/17/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillfront rack step ups (5x8/side )Choose a height for the box that is approximately just below your knee cap.16 min to Perform 8 on each side in a touch and go manner, back foot should never rest on the floor Building in weight WITHOUT losing quality of movement MetconE3MOM15 12 Step Overs 12 KB Swings 12 Cal Bike (5 Rounds for reps)E3MOM15 12 Step Overs 24/20 12 KB Swings 53/35 12/9 Cal Bike Score each round separately Rx+: 70/53 15/12 Int: 20/16 35/25 9/6 Beg: 25/18
CrossFit February 16, 2021
CrossFit 2/16/21Warm-upCoaches Choice10-15 minutes coaches choiceSkillSquat Snatch (Heavy Double TNG)20 min to find Heavy Double Touch and Go MetconAMRAP12 50 DU 20 DB Snatch 10 Pistols (AMRAP - Rounds and Reps)AMRAP12 50 DU 20 Alt DB Snatch 50/35 10 Alt Pistol Squats Int: 100 Singles 35/20 Assisted Pistols Beg: 50 Singles 20/10 Pistols To a Box