Barbell Club 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceHomeworkAll locations will be closed Friday (11/22), Saturday (11/23) and Sunday (11/24) for our coach's outing. Home workouts will be provided for those days!WeightliftingBottom up Front Squats (% work)5 @ 65 5@75 5@85%Hang Squat Clean (% Work of clean)3 @ 75% 3 @ 85% 3 @ 90%Squat Clean (Heavy double)Accessory WorkFront Rack hold (4 x 30s @ 125% of todays double)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
BurgFit 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceMetcondesc ski, thruster (Time)40-30-20-10 (W: 32-24-16 -8) Ski 20-15-10-5 Db thruster 50/35's Int: 35/20 Beg: 20-15-10-5 Cal ski (W: 16-12-8-4) DB Thruster 20/10 Cap: 16 min Metcon4 minute rest AFTER the time capAsc T2B, Burpee, Squat each round (AMRAP - Reps)AMRAP 12 minutes 1-2-3-4-5-6-7- etc. T2B Burpee 10 Air Squats after each round Score is total reps completed Int: Toes to eye level Beg: Knee raises Sprawls HomeworkAll locations will be closed Friday (11/22), Saturday (11/23) and Sunday (11/24) for our coach's outing. Home workouts will be provided for those days!
CrossFit 11/20/19Warm-upCoaches Choice10-15 minutes coaches choiceSkillMetcon (4 Rounds for reps)EMOM x16 1-50 Dubs 2- 50 sec Dball bear hug 3- 5 bar muscle ups 4- Rest 1 second = 1 rep Int: Scale to options that allow you to stay under 45-50s a movement Metcon2 WOD 21-15-9 Bike DB PP, 15-12-9 Cal Bike, Ring dip (Time)21-15-9 (W18-12-6 for bike) Cal bike DB Push Press 50/35’s 10 Min Cap REST 3 Min after finish then directly into 15-12-9 (W: 12-9-6 for bike) Cal Bike Ring dips 7 Min Cap Int 35/20s assisted Ring dips Beg: 15-12-9 rep Cal bike DB PP 20/10 10-8-6 Cal Bike Ring Push-ups HomeworkAll locations will be
BurgFit 11/18/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconChipper Bike, DBall, Dub, Row, RC (Time)2 mile Bike (8 reps) 5 Rope Climb 400m Dball bear hug walk 100/80 (4 Reps) 5 Rope Climb 300 DU 5min 5 Rope Climb 1000m Row (10 reps) 5 Rope Climb Cap: 35 min Start where you want but MUST go in order from that point on. Score is finished time or time cap+ however many reps not completed (ex. 35:04 if you had 4 rope climbs left) Int: 1.5 Mile Bike 3 RC 400m Dball 80/50 3 RC 150 DU 3 RC 750 Row 3 RC Beg: 1 Mile Bike 8 Rope Walk-ups 400m Dball walk 50/30 8
CrossFit 11/16/19Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 2RFT Filthy 50 (Time)Teams of 2 2 RFT 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunges 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders Break reps up as needed between both athletes. Use an empty bar for good mornings if all GHDs are in use. Scale movements as needed