Daily Workouts
50-40-30-20-10 reps for time:
Step-ups
Sit-ups
Double-unders
Bar Muscle-ups (5-4-3-2-1)
Specialty Bar Bench Press
Build to a heavy single
Specialty Bar Bench Press
5@65%-5-5
DB Flat Bench Rows
10-10-10-10/side
Banded Tricep Pressdowns
100
Bent Arm Band Pull-aparts
100
3 Rounds for time:
800m Run
50/40 Calorie Row
Specialty Bar Back Squat
Build to a heavy single
Specialty Bar Back Squat
3@75%-3-3
Back Rack Backstepping Lunges
8-8-8/side
4:00 AMRAP
10 Wall Balls (30/20 lb)
10 V-ups
10 Sets OT2min. for Quality:
5 Strict Wall-facing HSPU
3 Power Cleans
1 Legless Rope Climb
30+ minute easy jog, walk, hike, or bike
Burgener Strength Level 2 Weightlifting Course
We are hosting the Level 2 Olympic Weightlifting Course this weekend, so the gym is closed for regular classes. If you're not taking the Weightlifting Course, get outside and move! Do something you enjoy at a conversational pace for at least 30 minutes!
Partner Workout
10 Sets:
In 1:00, complete:
3 Bar Muscle-ups
6 Thrusters (95/65)
Max Calorie Echo Bike in remaining time
1:00 Rest
Athletes will alternate 1:00 work intervals with 1:00 rest intervals. Each athlete completes 10 work sets. Score is total calories completed
DB Bench Press
10-10-10-10-10
3 Rounds for time:
20 Push-ups
30/24 Calorie Row
40 Double-unders
7 Sets OT2min. (build)
1 Halting Clean & Jerk
7 Sets OT2:30 (build)
2 In the Hole Front Squats
3 Rounds for time:
400m Run
21 Burpee Box Jumps
15 Pull-ups (C2B)
15:00 AMRAP
10 DB Front Rack Walking Lunges (50/35)
15/12 Calorie Echo Bike
10 Sets for Quality:
1-2 Legless Rope Climbs
5-10 Ring Dips
10-15 V-ups
200m Run
*Do rounds 1-3 with the lower number in the rep range and add from there if necessary.
Partner Workout
5 Sets:
In 2:30, complete:
25/20 Calorie Row
5-4-3-2-1 Wall Walks
Max wall balls in remaining time
2:30 Rest
Athletes will alternate 2:30 work intervals with 2:30 rest intervals. Score is total wall balls completed.
For Time:
2:00 L-Sit
50 Toes to Bar
200 Double-unders
-Partition the work any way you'd like
7 Sets OT2min. (build)
1 Halting Snatch +
1 Pause Overhead Squat +
1 Overhead Squat
7 Sets OT2:30 (build)
1 Pause Front Squat +
2 Front Squats
For Time:
1 Mile Run
50 Strict Pull-ups
100 Sit-ups
200 Walking Lunges
1 Mile Run
21-15-9 reps for time:
Deadlifts (225/155)
Pogo Lateral Burpees over Barbell
Calorie Echo Bike
Push Press OT2min.
4-3-2-1-1-1-2-3-4
Partner Workout
5 Rounds for reps:
1:00 V-ups
1:00 Echo Bike
One works, one rests.
"Badger"
3 Rounds for time:
30 Squat Cleans (95/65)
30 Pull-ups
800m Run
5 Sets OT5min.
10 Goblet Lunges (70/53)
15 Hand-release push-ups (on bench)
20/15 Calorie Ski
7 Sets OT2min.
3 Hang Power Snatches (build)
7 Sets OT2min.
3 Hang Power Clean & Jerks (build)
150 Med Ball Twists
CrossFit Games Masters Event 10
For Time:
8-12-16 rep rounds of:
Single arm dumbbell thrusters (70/50)
Bar muscle-ups
CrossFit Games Masters Event 1
For time:
600m Run
5 Deadlifts (255/180/60% 1RM)
600m Run
10 Deadlifts
600m Run
15 Deadlifts
600m Run
20 Deadlifts