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

Barbell Club 8/05/19


Barbell Club 8/05/19

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


overhead carry (add kettlebells with bands) (5x50m)

Hang a a light kettle bell to both ends of a barbell with a band.

Squat under racked barbell with arms fully locked-out, & press to standing position.

Maintain a tight core with arms fully locked out. Do not arch back! Walk slowly to prevent KB from swaying out of control!

If a bamboo bar is available, use it.

Use purple bands or lighter


tire flips (Build to a heavy 5 reps)

*recommend trash clothes to be worn

Accessory Work

Push-ups (Tempo 3×10 reps)

3 sets 10 reps


3 second descent

2 second at the bottom (just off the ground)

X-plode up

2 second at the top

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