Thrash Sess. 4

Warm Up

800m Run or 800m Row

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

2 rounds

25 yard lunges

25 yard karaoke or  called tapioca (face both ways)

25 yard burpee long jump

10 PVC Pipe Pass Through’s

10 Over Head Squats

10 Cats & Dogs


If you have a specific area thats bugging you, grab a foam roller or lacrosse ball and roll it out.

Burgerner Warm Up


Weight Training: Snatch Balance

If you know what your maxes are go ahead and use them. If  not start light with these and work your weight up

5 X 3 – Rest in-between but just to change the weight and get a breath or two.

Check out this video of Coach Burgerner on the Snatch Balance. You can see why we now do the Burgerner Warm Up and the skills transition. This is getting us prepared from Oly Lifts which are huge in CrossFit.


4 rounds of

50 double unders/ 100 single unders

30 Wall Balls

10 KB Swings


Rest 2 min

Tabata (20 sec on, 10 sec off X 8 rounds)

Hand Release Push Ups


Skill Work: Pistol Squats

5 sets of 10 Pistol Squats

Pistol Squat Progression Video


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



*Note I scaled high on the kettle bell because of the low # of repetitions. DO NOT HURT YOURSELF

Operator Level ( 70lb + kb men, 24lb wall ball/  63lb kb women 20lb wall ball)

Level 4 (Prescribed) ( 63lb kb men, 20lb wall ball/ 44lb kb  women, 16lb wall ball)

Level 3 (Intermediate) (52 lb kb men, 18lb wall ball/ 35lb kb women, 14lb wall ball)

Level 2 (Progressing) (44lb kb men, 16lb wall ball/ 25lb kb women, 10lb wall ball )

Level 1 (Beginner) (Comfortable weight kb and wall ball)


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