Port Burn programming, like traditional CrossFit programming, follows a General Physical Preparedness outline. Port Burn differs by taking away the barbell, high skill gymnastics movements, by reducing the weight, and increasing volume. Port Burn focuses more on general conditioning, building whole-body strength and endurance, midline stability, core strength, and often includes unilateral movements to keep athletes balanced. The Port Burn track utilizes dumbbells, kettlebells, resistance bands, and medicine balls for strength-training and cardiovascular exercises.
Check out some example Burn Workouts:
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Burn – Friday 3/13
Friday the 13th ain’t got nothing on us. Warm-up Spend 2 minutes in Z1 Then, PVC mobility as a class The Port Snatch warm-up Burn Strength A1. Elevated SL glute bridge – 4×10 *support leg is on 2 45# plates and a DB is in your lap A2. GHD back extensions – 4×15 A3. Copenhagen […]
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Burn – Tuesday 3/10
Warm-up Spend 2 minutes in Z1 Then, 2 rounds of 10 ring rows 10 push-ups Mobility Shoulder mobility based on skill Burn WOD 30 min EMOM 1. 10/8 cals AB 2. 8 burpee broad jumps 3. 10e DB S2OH 4. 10 ring rows + 10 push-ups 5. Rest
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Burn – Monday 3/9
Today is another day in which we have an opportunity to use our position as fitness-minded individuals to help others. Today at the 4:15 we will play a little knockout tournament. $1 to enter, winner gets a prize, and all money raised goes to help feed the hungry people of Africa. Come show up a […]
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Burn – Friday 3/6
Warm-up Spend 2 minutes in Z1 Then, 3 rounds 10 Russian KBS 10 ground scrapers 10 sumo goblet squats 10 push-ups Mobility Posterior chain prep Burn Strength 5 rounds for quality 10 banded good mornings 15 GHD back extensions :30 HS hold Burn WOD 3 rounds 21 DB deadlifts 15 box jumps (24/20”) 9 DB […]
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Burn – Tuesday 3/3
Mobility Foam roller on lats Keg drill Warm-up 3 rounds for quality 200/150m row 10 strict press 10 bent over rows *add weight each round Burn Strength A1. DB strict press – 5x5e; AHAP A2. Piked ring pull-ups – 5×5 A2 are ring pull-ups, not ring rows. Make sure you know the difference and set-up […]
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Burn – Monday 3/2
Warm-up Spend 2 minutes in Z1 Then, 3 rounds of an evolving movement 15 air squats/back squats 3 inchworms Mobility The Port squat mobility session Burn Strength A1. Weighted step-ups -5x5e A2. Hollow hold – :20, x5 Burn WOD 5 rounds 10 ring rows 10 wall balls 10/8 cals row Broken down into rounds, your […]
