Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up- Squat (No Measure)
3 Rounds for Quality
10 Air Squats
10 Walking Pistols
30 seconds Downward Dog
10 Samson Stretch
Front Squat x HSOD 3 (1st rep with 3 sec pause at bottom) (HSOD x 3)
Front Squat x HSOD 3 (1st rep with 3 sec pause at bottom)
Take your time at the bottom of the whole. Don’t rush. Get use to holding tension at the bottom.
Front Rack hold (4×1)
Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows
Work your way up to 110% of your front squat if you can. Hold for 30 seconds is the goal.
5 Minute Heavy DBall Hold
Accumulate 5 minutes with a heavy Dball. Hold in the front position.
If time allows. Accumulate 5 minute DBall hold.