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

Barbell Club 8/26/19


Barbell Club 8/26/19

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


Warm-up Posterior Chain v2 (No Measure)

2 minute Row

2 Rounds of

10 3-Point contact Good mornings

10 Stagger stance Good mornings (5/side)

10 Ring Rows

10 Air Squats

A 3 point contact good morning, you have a pvc behind you, touching your butt, between the shoulder blades and head. While performing the good morning, do not let any of those 3 points of contact leave the pvc. Do not bend the pvc


Deficit Deadlifts (7×3 @ 70% + of 1RM DL)

pull a deadlift feet standing on any form of lift platform.

Be very smart with this lift! Do not pull exclusively with your back!


Dball Hold (5x 60 seconds)

1 second = 1 rep

Seated Box Jump (5 x 5 reps build in height)

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