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

Barbell Club 3/26/19

25
Mar

Barbell Club 3/26/19

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

Warm-up

Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms

Weightlifting

Front Squat (% work )

5 @ 60%

5 @ 70%

5 @ 80%

5 @ 85%

15 mins to complete

Behind the Neck Push Press (Heavy set of 3)

10 minutes to establish a heavy set of 3 reps.

Accessory Work

GHD Kayak Rows (3×15 reps building in weight)

Assume the same position as GHD sit ups. Starting with a PVC lean back so your core is fully engaged. Paddle with the PVC like you would a kayak. build up if form is perfect (15lb trainer bar, 15kg bar, 20 kg bar)

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