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

Barbell Club 9/18/2018


Barbell Club 9/18/2018

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


Warm-Up Barbell Club (No Measure)

2 Rounds

10 Cuban Press

20 Seated Arm Rotations (10 each side)

30 Second Glute Bridge

40 Second Plank

50 Second Squat Hold

60 Jumping Jacks


Clean (2 Cleans w/ a 4 second pause in the hang)

The first 3 sets can be power cleans but all sets afterwards need to be squat cleans.

20 mins to build to a heavy set of 2

Bulgarian Split Squats (Build to a heavy 6 rep (per leg))

Focus on positioning today! A good position will ensure the greatest gains from this squat.

Your score will be the heaviest weight completed with Both legs.

15 mins to complete

Accessory WORK

Banded Glute Bridges (No Measure)

Use a bench to prop your shoulders against. Use either a rig or DBs to strap the band to the ground on either side of your hips.

Set up in a traditional glute bridge fashion with the band at your hips. Lift your hips until parallel with the ground and hold for 1 second. Drop and repeat.
4 min EMOM perform 15 Banded Glute Bridges

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