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

Barbell Club 5/8/19


Barbell Club 5/8/19

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


This is an intentionally longer warm-up to treat today as a lighter active recovery day

Warm 4rnds 10 ski 10 GM 10 GB 10 RDL 10 Squats (No Measure)

4 Rounds

10 Cal Ski

10 Banded Good Mornings

10 Glute Bridge w/ 5 sec Pause

10 Single Leg RDL (no weight)

10 Air Squats w/ 10 sec Pause in bottom


Sumo Deadlift (Deficit 8×4 reps Building)

Stand on 25lb plates, pull from the ground. Focus on back and form over weight

Take your time building over the 8 sets! If you max out early, drop to 85% of your 4-rep max for the remaining sets

Bent Over Row (4×10)

Use a barbell. Build over the course of the 4 sets

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