BurgFit August 30, 2019
BurgFit 8/30/19Warm-upWarm Up Run, Dubs, WL, IW, TS400m Run 3 Rounds 20 Double Unders 10 Walking Lunges 10 Toy Soldiers 5 Inch WormsMetconMax Reps, 1,2,3 min, DU, DB Snatch (AMRAP - Reps)Running Clock for 12 mins Max Reps 1 minute of Double Unders 1 minute of DB Snatch 50/35 2 minutes of Double Unders 2 minute of DB Snatch 50/35 3 minute of Double Unders 3 minute of DB Snatch 50/35 Int: 35/20 Beg: Singles 20/10Metcon3 minute rest between WODs15 AMRAP DB DL HSC Reverse Lunge (AMRAP - Rounds and Reps)15 min AMRAP 3 DB Deadlifts 3 Hang DB Squat Cleans 3 DB Reverse Lunges (total) Add 3 reps to
Burg Barbell Club August 30, 2019
Barbell Club 8/30/19Warm-upWeightlifting200m Heaviest Sled Drag (Heaviest 200m)Sled must stay in continual motion with a quick turn-around at the turn-around point. Walking or running is permittedyoke carry (5x100m building)1m = 1 repAccessory WorkReverse Hypers (3x20 reps build in weight. )if on GHD, use a medball between the feet
CrossFit August 30, 2019
CrossFit 8/30/19Warm-upWarm Up CalA, WL, AS, PT20cal Row 2 rounds 10 walking lunges 10 pass throughs 5 Inch wormsSkillBottoms-up KB Turkish Get-up (Heavy Single on each side)Perform a turkish get-up with the bottom of the KB facing upwards through the entire movement. If never performed a Turkish get-up, perform a traditional version first.12 minutes to completeMetconCrossFit Games Open 12.3 (AMRAP - Rounds and Reps)18-Minute AMRAP of: 15 Box Jumps, 24" / 20" 12 Push press, 115# / 75# 9 Toes-To-BarScaled 15 Box Step-ups 24/20 12 Push Press 75/55 9 Knee raisesHomeworkHook 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- Thursday: EMOM
Burg Barbell Club August 29, 2019
Barbell Club 8/29/19Warm-upWarm Up Snatch2 minutes on row/Bike 2 Rounds w/ a bar 5 muscle snatch 5 OHS **slow and controlled, warm up to full depth 5 Snatch BalanceWeightliftingSnatch Grip Push Press (4x3 building)(behind the neck) WeightliftingSnatch Balance (Heavy Single)WeightliftingSnatch (Heavy Single)
CrossFit August 29, 2019
CrossFit 8/29/19Warm-upWarm-up 15 cal and Cindy15 Cals on Assault Bike then 2 RNFT 5 Pullups 10 Push-ups 15 SquatsWeightliftingBench Press (3RM then 3x3 @ 90%)14 minutes to perform 3RM then 6 minutes to complete 3x3 @ 90% of 3RMMetcon10 AMRAP 400m Run, Strict Pullups, Strict Ring dips (AMRAP - Reps)AMRAP 10 minutes 400m Run Max set of strict pull-ups Max set of strict ring dips Score is total pullups and ring dips performed. no longer than 2 seconds between reps Int: Banded pullups Banded dips Beg: 200m Run Ring Rows Ring Push-upsHomeworkHook 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- Thursday: EMOM 10 minutes 3
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
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
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 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