Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up 3 Run, lunge w twist, inch worm, pull (No Measure)
100 meter Run
10 Lunges with a twist
5 inch worms with a push up
5-10 strict pull ups
Weighted Step-ups (Heavy 3/side)
Perform from the Back Rack
Build to a heavy 3 per side
Box height should be at the top of the knee cap. Use plates as necessary to get to the correct height
Pause Deadlift (6×3)
Assume a conventional deadlift position. Pull the bar 3 inches off the ground. Hold at that position for 2 seconds, then finish the deadlift.
Make sure your core is consistently engaged! If you feel any kind of rounding, drop the bar and lower the weight!
Stone/D-ball Hold (6×30 seconds)
Pick up a heavy stone or D-ball and hold in bear hug positioning.
Maintain good posture and do not allow the ball to drop below your waste.
1 second = 1 rep