Thrash Sess. Numero 5

So I did a quick workout today! I added in some weight training I should have done but did not! I am also adding a few more things to the warm up, just so everyone is safe : ). Earn those greasy hot dogs and cold beers you will surely partake in today!



Warm Up

800m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

30 sits ups, 10 push ups

20 sit ups, 10 push ups

10 sit ups ,10 push ups

2 Rounds

10 PVC Pass Throughs

10 Overhead Squats with PVC

Focused Ham String and Quad Stretch/ Warm up

Burgener Warm Up


Weight Training: Hang Cleans

Really get into that front  squat when you receive the bar. Start light and work up to 85%. I love posting videos because it is all I had at first to learn so here is Coach Burgerner on the Hang Clean.




7 Rnds

4 Overhead Squats

4 Chest to Bar Pull Ups

4 Hand Stand Push Ups

4 Toes to Bar


Skill Work: Turkish Get Up

CrossFit OKC Turkish Get Up

5 each arm



Cool Down:

400m Run

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints



Operator – substitute parallette handstand push ups

Level 4 (Prescribed)- 135lb overhead squat men/ 95lb overhead squat women

Level 3 (Intermediate) – 110lb overhead squat men/75lb over head squat women – both use 1 ABMAT  for Hand Stand Push Ups

Level 2  (Progressing)- 95lb overhead squat men/ 65lb overhead squat women, skinny or purple band assisted Chest to Bar pull ups – both use 2 ABMATS for handstand push ups

Level 1 (Beginner) – manageable weight, green or blue band assisted Chest to bar pull ups, box hspu, knees and toes as high as they will go




First WorkOut

So I hope you did the Base Line Test! If you want to know if you did good comment, and I will get back to it and let you know if you did well. We will always be building on that base line, but be developing a lot of form first before we get to the lifts, but it is important we establish your 1 round maximum rep so we can apply this to power lifting and olympic weightlifting programs.

So more about me, I started out doing CrossFit main page and CrossFit endurance with NO coaching! I developed bad habits in my form and it is much harder to break them now, than it would have been to develop them in the first place. If you DO NOT know how to do an exercise, then DON’T do it. You can and will hurt yourself. Please do whatever you need to do to either receive coaching or develop your form before getting yourself hurt.

First Actual Workout

Well here we go with the first work out to be posted on the site.

Warm Up:

400M run or 400M row

Dynamic Range of Motion Exercises ( will post video soon)

2X 25 yard lunges

2 X 25 yard karaoke or  called tapioca

2 X 25 yard burpee long jump (Do a burpee and then instead of jumping up from a static position jump as far as possible and repeat till you reach destination)

Burgerner Warm-Up ( This is an olympic lifting warm up that you must master before you even attempt to add weight. It takes two minutes to do and it’s benefits are huge. This will almost be a daily ritual as Olympic Lifts are a large portion of CrossFit and create a lot of power and strength.)

Article on the Burgerner Warm Up

Video on Bergerner Warm Up

Weight Training:

Back Squat


Increase weight after every set.  Try and establish your 1RM and right that down.

Work Out:

5 rnds for time

100m sprint

5 burpess

10 push press

15 sit ups

20 air squats

100m sprint

Rest 5 mins


Cool Down:

A post work-out cool down is very important and will be more detailed as time goes on.

400m slow jog

Static stretching (will post video of  post workout stretching  soon after)

roll out with foam roller/lacrosse ball

ice down at home any sore joints



Scaling will follow a model I learned from Oceanside CrossFit

Operator ( 155lb push press men/ 110 lb women)

Level 4 (Prescribed) ( 135lb push press men/ 95lb women)

Level 3 (Intermediate) (95lb push press men/ 65lb women)

Level 2 (Progressing) (75lb push press men/ 45lb women)

Level 1 (Beginner) (55lb push press men/ 35lb women)




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