Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up – Shoulders (No Measure)
2 minutes on bike/rower/ski
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Banded Good Mornings
10 Banded OHS
Press in clean (sots) (E90s for 6 minutes)
Place bar in front rack position with hands in jerk/press grip. Lower down as low as possible into squat while able to comfortably perform a press overhead.
Every 90 seconds for 6 minutes (4 sets), perform 3 Sots presses from the front rack position. Full depth is the main priority over weight.
Only build in weight if able to stay below parallel and feel comfortable pressing overhead.
Push Press (3RM then E2MOM)
15 minutes to establish a 3 repetition max Push Press
E2MOM for 8 minutes
2 Push Presses + 2 Push Jerks @ 90% of your 3RM
Perform movements as a super set. If you have enough time in class, if not, perform on your own accord.
Banded Tricep Extensions (3×15)
Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.
Banded Row (3×15)
Place band on rig upright. Pull back with elbows tucked by sides.