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

Barbell Club 8/07/19


Barbell Club 8/07/19

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


Warm-up 3 Run, lunge w twist, inch worm, pull (No Measure)

3 Rounds

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!

Accessory Work

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

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