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

Burg Barbell Club 12/21/17

20
Dec

Burg Barbell Club 12/21/17

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

Warm-up

Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch

Weightlifting

Front Squat x HSOD 3 (1st rep with 3 sec pause at bottom) (HSOD x 3)

Front Squat x HSOD 3 (1st rep with 3 sec pause at bottom)
Take your time at the bottom of the whole. Don’t rush. Get use to holding tension at the bottom.

Front Rack hold (4×1)

Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
Work your way up to 110% of your front squat if you can. Hold for 30 seconds is the goal.

5 Minute Heavy DBall Hold

Accumulate 5 minutes with a heavy Dball. Hold in the front position.
If time allows. Accumulate 5 minute DBall hold.

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