August 2021

BurgFit 9/1/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP8 100m Run 10 DB Snatch (AMRAP - Rounds and Reps)AMRAP 8 100m Run 10 Double DB Power Cleans 35/20 50m = 1 rep This is a DB cycling workout. Runs should be quick, the power cleans are to be done in 2 sets or less. Rx+: 50/35 Int: 25/15 Beg: 20/10Metcon3RFT 40 Situps 20 Burpees 2 Rope Climbs 500m Row/Ski (Time)3RFT 40 Situps 20 Burpees 2 Rope Climbs 500m Ski (Row if not available) 25 min cap 50m = 1 rep Midline endurance workout, go fast on the situps to make up

BurgFit 8/30/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE6MOM36 200m Run 20 DB Snatch 14 WBSO 200m Run (6 Rounds for reps)E6MOM36 200m Run 20 Alternating DB Snatch 50/35 14 Single DB Box Step Overs 24"/20" 200m Run 100m = 1 rep Score each round. Runs should take about a minute each, go unbroken on the DB Box step overs, that’s where you can win/lose the workout. Athletes can hold the DB anywhere on their shoulders. Int: 35/20 20"/16" Beg: 20/10 Unweighted Box Step Overs

Beach WOD 8/28/21MetconBeach WOD T2 3RFT Swim, Run, WL, Burpees (Time)Teams of 2 4 Rounds for time swim to buoy and back together Run 200m together 50m Syncro Walking lunge 50m Buddy Carry (25m Each) 15 synchro Burpees Substitute bear crawls for buddy carries as needed

BurgFit 8/27/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP16 2 Bar Pull Overs 4 T2B 8 KB Swings 16ft HSW (AMRAP - Rounds and Reps)AMRAP 16 2 Bar Pull Overs 4 Toes to Bar 8 KB Swings 53/35 16ft HSW. Each movement affects the shoulders, so be careful not to burn out! Scale to allow each movement to be done in 30s or less. 4ft HSW = 1 rep Int: Assisted Bar Pull Overs Toes to Eyes 35/25 8ft HSW/16 Shoulder Taps Beg: 2 Pullups 4 Toes to Rig 8 Shoulder Taps OR 32ft Bear CrawlMetconRest 4 minutes3RFT 400m Run 21 WB 15

BurgFit 8/25/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon8RFT 4 DBC 6 DB Snatch 8 Burpees (Time)8 Rounds For Time 4 Sandbag Cleans 80/50 6 DB Snatches 35/20 8 Burpees Rx+ 100/80 50/35 Scale so the first round takes around 90 seconds to complete. 14 min cap Int: 60/40 25/15 Beg: 50/30 20/10 SprawlMetconRest 3 minutes AFTER time capFT 40 Cal bike 30 BJO 40 Cal bike (Time)For Time 40/32 Cal Bike 30 Burpee Box Jump Overs 24/20 40/32 Cal Bike 16 min cap Scale to a calorie count that you can complete the first set in under 5 minutes. Int: 32/24 cal Step Overs Beg: 25 Burpee Box Step Overs

BurgFit 8/23/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconCrossfit Games Open 20.5 (Ages 16-54) (Time)For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.If you do not complete all of the reps in the time cap, add 1 second to your score for every missed rep. Ex. had 10 muscle ups and 24 wallballs left. Score would be 20:34 Scaled: 40 chin-over-bar pull-ups 80-cal. row 120 wall-ball 14/10 Beginner: 40 Ring Rows 60 cal Row 120 wallball shots 10/6MetconRest 5 minutes after the cap16-10-6 Jump lunge sprint pt1 (Time)16-10-6 Jump Lunges 1 suicide sprint

BurgFit 8/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE8 for 32min .4 bike, 10 DP, 10 C2B, 5 Wall Walk, 5 Man Maker (4 Rounds for reps)E8 for 32min .4 Mile bike 10 Devil Presses 35/20 10 C2B Pullups 5 Wall Walk-ups 5 Man Makers 35/20 Choose scaling options to keep the first round around 4-5 minutes. All movements incorporate shoulders to some degree. Try your best to use your hips doing the Man makers and devil presses to help off set shoulder fatigue. Rx+ 50/35 5/4 Bar Muscle ups (instead of C2B) Int: .3 mile bike 10 Devil Presses 35/20 Pull-ups 3 Wall walk-ups 3 Man

BurgFit 8/18/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT Dsc Run BJO Rope Climbs (Time)For Time 1200m Run 60 Box Jump Overs 24/20 6 Rope Climbs 800m Run 40 Box Jump Overs 4 Rope Climbs 400m Run 20 Box Jump Overs 2 Rope Climbs 36 min cap Choose a scaling option for the rope climbs that you could perform the first 6 in 2 minutes. 1200m run should take no more than 8 minutes and under under 5 minutes to complete the box jump overs. 100m = 1 rep Int: 3-2-1 Rope Climbs OR 12ft Rope Climbs Beg: 800m -600m - 300m Step-overs 12

BurgFit 8/16/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP8 50ft FR Lunge 25ft HSW (AMRAP - Rounds and Reps)AMRAP 8 minutes 50ft Double DB Front Rack Lunge 35/20 25ft HSW 5ft= 1 rep Rx+ 50/35 5ft minimum increments Choose a difficulty for the HSW to be able to complete in under 1 minute if fresh. This workout is going to tax the core and lungs prior to going into handstand walks, to be able to test your walks while under fatigue. Int: 4 wall walk-ups 20/10 DB Lunges Beg: 50ft Bear crawl No weight lunges MetconRest 4 minutesAMRAP8 Asc Row Cal Burpees Over Rower

Saturday 8/14/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconT3 T2B, Burpee, DB Snatch, Sandbags/worms!!! (Time)T3 You go I go and then hold! 15 rounds total 10 T2B 10 Burpees 10 DB Snatch 50/35 5 Sandbag Squats (on shoulder) 100/80 3 Sandbag Cleans Partner must be holding the bag on the shoulder while you perform your T2B, Burpees and Snatches. 3,2,1 Go, partner A will pick up the sandbag and hold on top of the shoulder. Once the bag is on the shoulder, partner B can begin the performing 1 round of 10 T2B, 10 Burpees and 10 DB Snatches. Once partner