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

Barbell Club 1/15/2019

14
Jan

Barbell Club 1/15/2019

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

Warm-up

Warm Up Posterior Chain (No Measure)

Coach should manage clock for everyone

2 Rounds

250m Row

30 Second Plank

30 Second Side Plank (30s each side)

30 Second Glute Bridge

30 Seconds Finland Warm Up (Pogo Hop)

https://www.youtube.com/watch?v=BHDCE0K9IM8

Weightlifting

Deficit Deadlifts

pull a deadlift feet standing on any form of lift platform.

Be very smart with this lift! Do not pull exclusively with your back!
7 minutes to warm up to a moderately heavy 5 rep, then 5×5. All sets should be at the same weight.

Rest 3 minutes between sets.

16 mins to complete the 5×5

Bent Over Row (4×10 Build over the sets (each side))

10 minutes to complete

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