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

Barbell Club


Barbell Club

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


Seated DB Press (4+ sets @ 10 reps)

Build to heavy set of 6

Push Jerk (Heavy 3*)

Work up to a heavy triple with a 2 second pause in the catch. Arms should be locked out in the catch while knees are bent.

Accessory Work

Handstand Hold (3 minutes)

Accumulate 3 minutes of HS Hold (freestanding if possible)

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