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

Barbell Club 1/8/2019


Barbell Club 1/8/2019

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


Warm Up – Shoulders (No Measure)

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Banded OHS


Bench Press

Do a light warm up set.


1 Set of 20: Rest 2 minutes

1 set of 15: Rest 2 minutes

1 set of 10: Rest 2 minutes

Then Max Effort @ set of 20 weight

Chinese Barbell Row (5×5 build to a heavy set of 5)

Make sure every rep contacts the underside of the bench.

Seated Good Morning (Build to a heavy set of 3)

Plant your feet on each side of the bench. With a barbell in a back rack, lower your shoulders and chest as low as possible while still maintaining a flat back.

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