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

CrossFit 3/25/19

24
Mar

CrossFit 3/25/19

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit

Warm-up

Warm-up CalR,Push,RR,OHS (No Measure)

2 Rounds NFT of:

20/15 calories on rower or bike

10 Push-ups

10 ring rows

10 pvc OHS

10 Hollow Rocks or :30 hollow hold

Weightlifting

Back Squat (1 Rep Max)

18 minutes to establish a 1 rep max back squat

Metcon

3RFT 15 FS 12m HSW 9 HSPU (Time)

3RFT

15 front squats 155/105

12M HSW

9 Handstand push ups

Rx+ Strict HSPU

Cap: 12 minutes

Int:

115/80

6 meter HSW or 20 Wall-facing thigh taps

Elevated HSPU

https://www.youtube.com/watch?v=VmdAKihk4qw

Beg:

95/65

30 Shoulder Taps (on wall or pike position)

9 Hand release push-ups

Homework

For the homework, each week we will be doing a weakness of a selected coach. To show that everyone, including our coaches, always have room to improve.

Coach Weakness Homework

Brought to you by: Coach Jeff

Handstand Walking (can’t make the homework swimming, sorry).

Spend 15 minutes on day 1 building a base line for a max distance handstand walk.

Each subsequent day, try to beat the previous day’s distance by at least 2 feet.

Anyone unable to perform handstand walking, perform a baseline of max handstand hold against the wall (facing or facing-away) and attempt to beat your previous day’s time by 10 additional seconds.

Handstand Walk

Handstand Hold

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