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

Barbell Club 5/15/19


Barbell Club 5/15/19

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


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


Banded Deadlift (5×5)

Grab a thick black or green band. Place band over the barbell and then step on both end with feet.

Weighted Glute Bridges (4×8)

place just your shoulders on a bench starting with your butt on the ground. Have a barbell resting in your hip pocket and drive your hips to the ceiling until your torso is parallel with the ground.

Accessory Work

Weighted Pull-ups (5×5 strict)

Or Pull Up Negatives

5×5 with 3 second descent

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