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

Barbell Club 8/19/19


Barbell Club 8/19/19

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


Banded KB Bench Press (5×5 )

Using a red band (if possible), hang a KB from each side of the barbell.

If available, use the bamboo bar
Dont begin superset until you have established a starting weight considered heavy.

Bottom Up KB Press (5×7/arm)

Hold the KB upside down while standing. Control the KB and strict press to overhead. Squeeze your core and focus on shoulder stability


Back Squat (Heavy set of 3)

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