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

Barbell Club


Barbell Club

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


Warm Up – Shoulders (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Good Mornings

10 Banded OHS


Bench Press (5RM then 4×5 @ 90% of 5RM)

12min to establish a 5 rep max bench press

then 8 minutes to complete 4 sets of 5 reps at 90% of the 5 rep max.


18 minutes to complete superset. Rest 1 minute between sets.

Bicep Curls (7-7-7’s x 5 sets)

Barbell Row (5 sets x 10 reps)

Heavy but unbroken (try to keep torso as parallel to floor as possible and zero motion in the trunk).

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