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| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Nov 20 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1960 days ago) |
11202023(Time) Warm-up Not for time 1 Minute of easy jogging, biking or rowing 30 seconds of jumping jacks 1 x Burgener Warm Up with empty bar (45/35) (see video below) 5 walking push-ups (see video below) 1 Minute of easy jogging, biking or rowing 30 seconds of jumping jacks 1 x Burgener Warm Up with empty bar (45/35) (see video below) 5 down & ups 1 Minute of easy jogging, biking or rowing 30 seconds of jumping jacks 1 x Burgener Warm Up with empty bar (45/35) (see video below) 5 burpees 1 Minute of easy jogging, biking or rowing The “Burgener” Warm up consists of the following: *Starting with your feet hip width apart 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of dip, drive, shrug & then elbows pull high 3-5 reps of dip, drive, shrug & pull the bar overhead *With bar overhead move feet to shoulder width 3-5 reps of overhead squat *Move feet to hip width stance; bar at the high hang 3-5 reps of dip, drive & pull into the bottom of an overhead squat, then stand 3-5 reps of full snatch Skill Shoulder Press 12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets Conditioning Ingrid 10 rounds for time of: 3 Snatches, 135/95 lbs 3 Burpees Over Bar |
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