- CrossFit.com Rx'd
- Burgener Strength: Weightlifting
- The Gymnastics Course
- CrossFit.com WOD Scale
- Bodyweight WODs
- Dumbbell WODs
- Kettlebell Rx
- Training Think Tank DSGN
- Burgener Strength: Performance
Complete as many rounds as possible in 20 mins of: Row, 500 m 50 Alternating Single Leg Squats 10 Squat Snatches, 135/95 lbs
1A:Jerk Dip + Tall Jerk + Press In Split + Jerk : 1-1-1
Jerk Dip + Tall Jerk + Press In Split + Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
(1+1+1+1)x3 In between sets complete: Handstand Hold, 30 secs
2:Hang Clean + Front Squat + Clean + Jerk : 1-1-1-1-1
Hang Clean + Front Squat + Clean + Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
(1+1+1+1)x5 Hang Clean- from ground up, not from top down
3:2 Clean Deadlift + 3 Clean Pull : 1-1-1-1
2 Clean Deadlift + 3 Clean Pull 1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
(2+3)x4 Clean Deadlift- to mid knee
4:3 RFQ: AbMat Sit-ups, Push-ups and Kettlebell Windmills
3 rounds for quality of: 25 AbMat Sit-ups 15 Push-ups 5 L/5 R Kettlebell Windmills, pick load
Skill Training:3 RF-ME: Push-ups, Plank Shoulder Taps, Wall Walks and Handstand Shoulder Taps
3 rounds of: 1 Push-up 2 Plank Shoulder Taps 1 Wall Walk 2 Handstand Shoulder Taps 2 Push-ups 4 Plank Shoulder Taps 1 Wall Walk 4 Handstand Shoulder Taps 3 Push-ups 6 Plank Shoulder Taps 1 Wall Walk 6 Handstand Shoulder Taps ... Continuing this for as long as you are able. Rest 1 min between each round.
Tight form on the wall walks!
Intermediate Option:AMRAP 20 mins: Rows, Alternating Single Leg Squats and Squat Snatches
Complete as many rounds as possible in 20 mins of: Row, 500 m 20 Alternating Single Leg Squats 10 Squat Snatches, 95/65 lbs
Beginner Option:AMRAP 15 mins: Rows, Alternating Box Step-ups and Hang Power Snatches
Complete as many rounds as possible in 15 mins of: Row, 350 m 20 Alternating Box Step-ups, 20/16 in 10 Hang Power Snatches, 65/45 lbs
Complete as many rounds as possible in 15 mins of: Dumbbell Farmers Carry, pick load, 100 m 12 Dumbbell Front Rack Box Step-ups, pick load, 20 in 8 Burpees
Strength:Lifting: Back Squats and Double Kettlebell men Maker
Back Squat 20-20-20-20, using heaviest weight per set Double Kettlebell Man Maker 1-2-3-4, using heaviest weight per set Rest 2 mins
Squat Drop Sets Complete as a 3 round super set. Rest 1:30-2 mins between each effort. Begin today’s squat weight at your SECOND set working weight from last week. Work to apply a 1 breath cadence to your squats. In each following set you will drop 10-20 lbs from the bar. Be sure to drop weight that will allow you to stay with the one breath cadence goal. Your man maker super set can increase or decrease in weight each new set. This is not mandatory but can be used with the squat drop as you increase your man maker reps as well.
Conditioning:5 RFT: Bar Muscle-ups, Bar Dips, Kettlebell Deadlifts and American Kettlebell Swings
5 rounds for time of: 2 Bar Muscle-ups 5 Bar Dips 7 Kettlebell Deadlifts, 88/62 lbs 9 American Kettlebell Swings, 88/62 lbs
Part 1:3 RFQ: Devil Press, Ring Push-ups and L-Sits
3 rounds for quality of: 10 Devil Press, pick load Rest 15 secs 15 Ring Push-ups Rest 30 secs L-Sit, 30 secs Rest 3 mins
The Devil’s Core & Pecs L-Sit- 3x 10 secs unbroken AFAP
Part 2:AMRAP 10 mins: Single Arm Dumbbell Overhead Walking Lunges, Double Dumbbell Power Snatches and Double Dumbbell Hang Clean & Split Jerks
Complete as many rounds as possible in 10 mins of: Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 10 Double Dumbbell Power Snatches, 50/35 lbs Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs, 25 ft 10 Double Dumbbell Hang Clean & Split Jerks, 50/35 lbs
10 Mins of Dumbbell Joy
Part 3:3 RFQ: Prone Scorpions, Alternating Single Leg Toes-to-bars, Arch Body Holds and 2 more
3 rounds for quality of: 10 Prone Scorpions 10 Alternating Single Leg Toes-to-bars Arch Body Hold, 30 secs 10 Straddle Toes-to-bars Bent Knee Hollow Body Hold, 30 secs
Tight & Rotational Core Rest as needed.
Strength 1:Every 2 mins for 10 mins: Clean & Jerk
1 Clean & Jerk, pick load Every 2 mins for 10 mins.
Work up to a max for the day.
Strength 2:Push Press : 5 @ 55%, 5 @ 65%, 5 @ 75%
Push Press 1x5 at 55% 1RM Push Press 1x5 at 65% 1RM Push Press 1x5 at 75% 1RM Rest as needed between sets.
Work Capacity:FT: Rows and Deficit Handstand Push-ups
For time: Row, 1000 m 30 Deficit Handstand Push-ups, 8/4 in Row, 1000 m