Saturday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2 ROUNDS (no stopping b/t movement):

:30 Air Squats

:30 Up Downs

:30 Alt. Lunges

:30 Mt. Climbers

:30 Superman Hold

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

4 ROUNDS FOR TIME

45 Cal Bike

25 “Synchro” Plate Ground to OH (45/35)|(25/15)

45 Cal Bike

25 “Synchro” Sit-ups

*For the bike, athletes share the work…P1 works while P2 rests. For the “Synchro” movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-

Cool Down

Warm-up (No Measure)

FOR RECOVERY

10:00 Flow Stretching

Suggested Flow…

3:00 Lower Body

3:00 Lower Back / Midline

3:00 Upper Body

1:00 Prone Nasal Breathing

Friday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort…

AMRAP x 5 MINUTES

5 Deadlift (light load, focus on smooth path up & down the body)

5 Push-Up to Down-Dog (open up shoulders)

5 Hollow Rocks

25’ Bear Crawl

*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.

Workout

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Thursday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2 ROUNDS

15 Jumping Jacks

10 Lunges

10 Double DB Sumo Deadlifts

10 Up-Downs

10 Push-ups

Into…

2 ROUNDS

15 Single/Double Unders

10 Step-ups

10 Slam Ball G2OH

10 DB Burpees

10 Ring Rows

– 10 Minute CAP –

Recovery Workout

Metcon (Time)

3 SETS FOR QUALITY

750m Row

75 Single Unders or 50 Double Unders

25 Box Step Overs (24/20)

25 Slam Balls (30/20)|(20/10)

10 DB Devil’s Press (35/25)|(25/15)

10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Group Mobility or Stretching

Wednesday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

200m Jog then…

25ft High Knees

25ft Butt Kickers

25ft Bear Crawl

25ft Quadruped Crawl*

25ft Karaoke

25ft Over the Fence, Under the Fence

200m Jog then…

5 Bootstraps

10 Alt Groiners with Twist

10 Split Squats/leg

10 Single Leg RDL/leg (with or without weight)

20 Plank Shoulder Taps

3 Wall Walks

Skill

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 Single Leg Squat

MIN 2 – :45 Wall Walk

MIN 3 – :45 Hollow Hold

*Goal for the :45 is QUALITY reps of each movement.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Deadlift (75/55)|(45/35)

3 Strict Press

7 Back-Rack Thrusters

Tuesday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

AMRAP x 5:00

8 SA DB DL/Arm (Feet outside DBs)

:30 Filly Hold/Arm *

8 Up-Downs

16 Alt Prisoner Step-Ups **

*Filly Hold: 1 KB in Front Rack, 1 KB in Suitcase Hold- hold for :30 then switch

**Prisoner Step-Up: Hands behind head, chest up!

Rest 1:00-2:00 to explain the next movements.

Then

AMRAP x 5:00

8 SA DB Front Squat/Arm

:30 Double KB Front Rack Hold

:30 Double KB Farmers Hold

8 Burpees

8 Box Jump Step Down

Workout

Metcon (No Measure)

E2MOM x 24 MINUTES

MIN 1 & 2 – 15 Up-Downs then…Max Alt. DB Clean (Athlete Choice, Heavy)

MIN 3 & 4 – 15 Box Jumps (24/20) then…Max Toes 2 Bar

MIN 5 & 6 – Heavy Hold…Mixing it Up!*

*Rounds 1 & 3 – Max Distance KB Farmer Carry (70/53)|(53/35)

Rounds 2 & 4 – Max Distance KB Front Rack Carry (70/53)|(53/35)

Monday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2-3 ROUNDS (8 min CAP)

10 PVC Pass Thrus

10 Plate Strict Press

25ft Waiter Walk R*

25ft Waiter Walk L

10 Alt Groiners

20 Plank Shoulder Taps**

2 Wall Walks

*Waiter Walk = Plate balancing in the palm of the hand, with that arm extended overhead, walk with the plate 25ft, then switch hands.

Strength

Overhead Squat (10RM)

ON A 12:00 RUNNING CLOCK…

Establish 10RM Overhead Squat

*Max 2 attempts at 10RM

Workout

Metcon (Time)

FOR TIME

200m Run

15 Hang Power Snatch (95/65)|(65/45)

15 Overhead Squat

15 HSPU

400m Run

15 HSPU

15 Overhead Squat

15 Hang Power Snatch

200m Run

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Rolling L-Side Lat

2:00 Foam Rolling R-Side Lat

2:00 Foam Rolling T-Spine

Sunday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bootstrapper

:30 Cossack Squats

:30 Inch Worms

DL Focused Warm-up (with a barbell)

2 ROUNDS

5/5 RDL

:30 Mountain Climbers

10 Sumo Deadlifts

:30 Up-Downs

10 Deadlifts

Skill

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3 Push-Thru*

MIN 2 – 5 Deadlift (Build to Workout Weight)

*1 Push-Thru = 1 Push-Up + Sit-Thru Left + Sit-Thru Right

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15 Deadlifts (225/155)|(155/105)

30 Sit-ups

15 Push-ups*

*Hand-Release Optional

Saturday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

FBB Flow Warm-up

3-4 ROUNDS…

1:30 Bike or Row (:45 EZ / :45 Moderate…increase each round!)

10 Steps Bear Crawl Forward (slow & intentional)

10 Steps Bear Crawl Backward (slow & intentional)

10 DBL DB Strict Press (from lunge stance, switch forward leg at rep 5)

10 DBL Sumo DB Deadlift

10 DBL DB Thrusters

20 Plate Hops

-10:00 Cap-

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

1:30 Max Cal Row or Bike

1:30 Max Wall Balls

1:30 Max Russian KB Swing (70/53)|(5335)

1:30 Max Double Unders

-2:00 Rest b/t Sets-

Finisher

Warm-up (No Measure)

FOR RECOVERY*

3:00 Banded Hamstring Stretch

3:00 Dragon Stretch + Nasal Breathing

3:00 Calf Release on KB

*Perform 1:30 on each side of the body.

Friday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS — Keep this sub 4:00

12 Jumping Jacks

4 DB Push Press (one step below workout load)

8 Air Squats

12 Double Unders

Workout

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Wednesday

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

Play a Game!

Partner Workout

Metcon (No Measure)

IN TEAMS OF 2…

AMRAP x 15 MINUTES

P1 – Row for Cals

P2 – 5 DB Bent Over Rows + 10 Up-Downs + 15 Slam Balls

-Rest 2:00-

AMRAP x 15 MINUTES

P1 – Bike for Cals

P2 – 5 Push-ups + 10 Step-Ups (24/20) + 15 Air Squats

*In both AMRAPs, P2 is the pace-setter. P2 completes a full round of the work while P1 is on the bike or rower. Once P2 finishes a full round, athletes switch. Score is the total number of calories.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling or 5:00 Flow Stretching