BurgFit

BurgFit 9/24/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon2RFT 15 cal Rows, 200 Bear Hug, 100 Lunge, 50 HSW (Time)2RFT 15/12 cal row 200ft Sandbag Bear Hug 100/80# 15/12 cal Row 100ft Body Weight Lunge 15/12 cal Row 50ft HSW Cap: 14 minutes Scoring: 5ft = 1 rep for all distance items Choose a scaling for calories to complete in a minute or less. Distances should take about 1 minute to complete each, no more than 90 seconds. Rx+ 10ft minimum increments on HSW Int: 80/60# sandbag 25ft HSW or 100ft Bearcrawl Beg: 12/9 cals 60/40# sandbag 50ft Bear crawlMetconRest 4 minutes AFTER cap2RFT 15 cal skis, 30 T2B, 20

BurgFit 9/22/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 400 run, 30 WB, 20 Hang KB Snatch (Time)3RFT 400m Run 30 Wallballs 20/14 20 Hang KB Snatches 53/35 Cap: 18min Snatches do NOT need to be performed alternating but must complete 10 on each arm Choose a scaling for the KB Snatches that you COULD perform all 10 per side unbroken while fresh. Rx+ 70/53 Int: 300m Run Wallball 14/10 KB 35/26 Beg: 200m Run Wallball 10/6 KB 26/18 MetconRest 5 minutes AFTER capFT 59 cal bike, 40 MBC, 30 jump lunge, 20 KB swing (Time)For Time 50/40 Cal Bike 40 Med Ball Cleans 20/14 30 Jumping Lunges 20 KB

BurgFit 9/20/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 AMRAP 15 Burpees, 50 DU, 400m Run (AMRAP - Rounds and Reps)12 min AMRAP 15 Burpees Over DB 50 DU 400m Run 100m = 1 rep You want to try to shoot for 4 minutes or faster per round. Trying to hit 3+ rounds. Choose scalings that allow you to stay moving on all items. Rx+: 15 Triple Unders Int: Step-overs 25 Dubs or 100 Singles 400m Run Beg: Sprawls 50 Single unders 200m RunMetconRest 5 minutesFT 30 T2B 40 DB Snatch, 50 DB Step-over (Time)For time: 30 toes-to-bars 40 single-arm dumbbell snatches 50 Dbl dumbbell box step-overs

BurgFit 9/17/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon5 AMRAP 800 Run, Max C2B (AMRAP - Reps)5 min AMRAP 800m Run In remaining time: Max C2B Pull Up Score is total C2B pullups completed Choose a distance that you could complete in around 4 minutes or less. Int: Pullups Beg: 600m Run Ring Rows or Jumping pullups MetconRest 3 minutes5 AMRAP 1000m Row, Max Burpees (AMRAP - Reps)5 min AMRAP 1000m Row in time remaining Max Burpees Score is total burpees completed Int/beg 800m Row Choose a distance that you could complete in close to 4 minutes or less. MetconRest 5 minutesFT Goblet Squat, T2B, Kb Swing, HSPU, kb Lunge (Time)For

BurgFit 9/15/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconE9 for 36min 2R 15 DB Thruster, 20 BJO, 50ft Bear Crawl (4 Rounds for reps)Every 9min for 36 min 2 Rounds 15 DB Thruster 35/20 20 Box Jump Overs 24/20 50ft Bear Crawl Rx+ 50/35s Score each round Choose a weight for the DB thrusters that you are able to complete all 15 reps unbroken fresh, but it is a challenge to do so. Int: 2 Rounds 10 DB Thrusters 35/20 15 Box Jump Overs 20/16 50ft Bear Crawl Beg: 2 Rounds 10 Thrusters 20/10 15 Box Step-overs 25ft Bear Crawl

BurgFit 9/13/21Warm-upCoaches Choice10-15 minutes coaches choiceMetcon12 AMRAP 3-6-9-12

BurgFit 9/10/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP12 40ft WL 20 Pullups 10 Lateral Burpees (AMRAP - Rounds and Reps)AMRAP 12 20ft Single Arm OH Walking Lunge 35/20 (Per arm) 20 Pullups 10 Lateral Burpees Over DB 20ft = 1 rep Heart rate will get high after the burpees, fight to have good overhead position, break pullups into 3 sets at the most. Rx+: 50/35 Int: 25/20 Banded Pullups Beg: Front Rack Walking Lunge 20/10 Ring Rows Step Over BurpeesMetconRest 3 AMRAP12 15 Cal Bike 10 DB Thrusters 5 DB Snatch (AMRAP - Rounds and Reps)AMRAP 12 15/12 Cal Bike 10 DB

BurgFit 9/8/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconMidline and pressing endurance wods! Challenge yourself by holding consistent numbers on the runs and trying to go close to unbroken on all movements! FT 21-15-9 GHD Pushups Run (Time)For Time 21-15-9 GHD Situps Pushups 400m Run after each round 100m = 1 rep 14 min cap Int: Weighted Situps 20/10 Elevated Pushups Beg: Situps Banded PushupsMetconRest 2 min after cap FT 21-15-9 TTB DB Bench Run (Time)For Time 21-15-9 Toes To Bar DB Bench 35/20 400m Run after each round 100m = 1 rep 14 min cap Rx+: 50/35 Int: Toes to Eyes 25/15 Beg: Hanging Knee Raise 20/10 MetconRest

BurgFit 9/3/21Warm-upCoaches Choice10-15 minutes coaches choiceMetconCrossfit 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 dumbbellsScaled: 4 Dumbbell Thrusters 35/20 6 Hanging Knee Raise 24 Singles MetconFT 50 Wallballs 100 BJO (Time)For Time: 50 Wallballs 20/14 100 Box Jump Overs 24"/20" Athletes can break up the reps however they want. 10 min cap Either hit a large set on the wallballs and chip away at box jump overs or hit quick sets chipping away at each. Legs will

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