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

Barbell Club 1/11/2019

10
Jan

Barbell Club 1/11/2019

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

Warm-up

Warm Up: Anti Rotation + Monster Walks (No Measure)

2 Rounds Not For Time

10 Reps Each Movement

Chop and Lift

Pallof Press

Banded Monster Walks

Banded Grapevine

Banded Duck Walk (Forward + Back)

Weightlifting

Strict Press (5×1 build to a heavy single)

Push Press (5×3 build to a heavy triple)

Push Jerk (5×5 Build to a heavy 5)

If you press out any reps during the sets- DO NOT INCREASE WEIGHT!

Accessory Work

Shoulder accessory (Score is total number of reps completed each round)

3 sets

30 sec forward raises

30 sec lateral raises

30 sec Strict press

30 sec overhead holds

10lb DBs/5lb DBs

Rest 2 Min Between sets

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