WEDNESDAY 220608

Join us today at 5:30 PM for our CrossFit Amundson Strikes Class.  This course teaches students striking and incorporates the striking with a workout of the day.  If you have your own gloves, bring them.

This is a great cardio session that will get your heart rate up and give you some new skills.  Coach Henry Montes has a wealth of knowledge in boxing and will impart some of this wisdom during class.

We hope you can make it.

For today’s normal programming we have a great workout.

“Burgner Gone Mad” Preparation Workout

Every Minute On The Minute (EMOM) for 10:00,

10 Burpees

Rest as needed then,

“Competition Grace” (see note below)

30 Ground to Overhead

Note: The “Burgner Gone Mad” session is a famous workout and test designed by Greg Amundson and Olympic coaching legend Mike Burgner. The workout consists of 150 burpees for time with the “gold standard” being sub 10:00. The best way to accomplish this is to use a progression over a 5 week period beginning with 10 burpees EMOM and each week adding 1 repetition. We can scale the rep’s as needed (for example, some athletes might need to begin with 5 rep’s and in 5 weeks achieve 10).  We last started this evolution on August 30th, 2021.

On the “Competition Grace” the weight is #135/85 and the barbell must move from ground to overhead via a squat. Athletes can either squat clean each rep, or power clean, then front squat, or a combination of both.

Wednesday’s Schedule

8AM – Workout of the Day

4PM – Workout of the Day

530PM – Striking (Bag) Class

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