St. Pete: (727) 220-3070 Pinellas Park: (727) 205-7551

Barbell Club 5/8/2018

7
May

Barbell Club 5/8/2018

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club

Warm-up

Warm-Up Barbell Club (No Measure)

2 Rounds

10 Cuban Press

20 Seated Arm Rotations (10 each side)

30 Second Glute Bridge

40 Second Plank

50 Second Squat Hold

60 Jumping Jacks

Weightlifting

Front Squat (4×5 (60%, 70%, 80%, 90% of 1-rm))

Rest 2 minutes between sets

Accessory WORK

Superset!!!

Landmines (4×10)

Chinese Reverse Plank (4x 60 seconds)

Place your shoulder blades and feet on a bench. Place weight in on your stomach/hips and hold. Don’t allow your hips to sag/drop.

Every second is a “rep”

Weighted push ups (4×10)

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