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

Barbell Club 5/17/2018


Barbell Club 5/17/2018

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


Warm Up- Squat (No Measure)

3 Rounds for Quality

10 Air Squats

10 Walking Pistols

30 seconds Downward Dog

10 Samson Stretch


Squat Clean (30 min EMOM- 1 Squat Clean )

If you fail a rep – Do Not Go Up!

A failed rep is anything that doesn’t feel solid and good. If you second guess any aspect of your lift – repeat to solidify the lift

Weighted Good Mornings (build to a heavy 3)

Utilizing a Barbell in the back rack, perform a good morning.

Take this movement very controlled!

Start off very light and only go far enough where you are keeping your back completely flat and hamstrings engaged!

Accessory WORK

Active Strait Leg Raise

position yourself on your back with one leg extended strait up on the rig and the other extended strait out along the gound. Lift your leg off the ground as far up as possible and then lower back to the ground.
4 sets of max reps each leg.

Score is total number a reps completed with each leg (use set 1 as score for right leg and set 2 as score for left leg)

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