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

CrossFit 4/1/19


CrossFit 4/1/19

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


Warm-up Squat shoulders (No Measure)

2 minutes on the bike

then 2 rounds

10 Air squats

10 Push-ups

5 Jumping Air Squats

5 Inch worms


Thruster (Heavy 2 from rack)

15 minutes to build to a heavy set of 2 thrusters from the rack


Hero WOD “Air Force” (Time)

20 Thrusters

20 Sumo DLHP

20 Push jerks

20 OH squats

20 Front squats

4 Burpees EMOM

Start with 4 burpees

16Min Cap

Rx: 95/65

Int: 65/45

Beg: 45/35, 2 Burpees emom

One weight for all movements. Scale to your weakest movement.


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 Jen

Strict Pull-ups

Every day, perform 3 x 10 Strict Pull-ups with a 1-2 minute rest between sets. If easy, perform at half speed.

Scale as needed to allow to be able to finish all sets with a tough but unbroken (or close to) finish.

If doing negatives perform 3 x 5 reps with a very slow lowering phase.

Pull-ups (3×10)

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