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

CrossFit 4/19/19


CrossFit 4/19/19

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


Warm-up Posterior Chain v2 (No Measure)

2 minute Row

2 Rounds of

10 3-Point contact Good mornings

10 Stagger stance Good mornings (5/side)

10 Ring Rows

10 Air Squats

A 3 point contact good morning, you have a pvc behind you, touching your butt, between the shoulder blades and head. While performing the good morning, do not let any of those 3 points of contact leave the pvc. Do not bend the pvc


romanian deadlift (4 x 8 Building)

Max Effort GHD Supine Hold (4x Max Effort)

Set up in GHD as if about to do a Sit-up, making sure butt is completely off of GHD. Keeping legs locked, hold body parallel to floor for as long as possible. Each second = 1 rep.

Record LOWEST time


3x 4min AMRAP 400 Run 10 DB Clean Max Burpees (AMRAP – Reps)

3x 4 min AMRAP

Run 400m

10 Dball Cleans

Max Burpees

Rx+ Wear a Vest

Rx: 100/80






Rest 2 minutes between amraps

Record TOTAL Burpee count


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 Olivia

Ring Dips

Rx: 3×10 Strict Ring dip with a 2 second pause at the top of each rep

Int: 3×5 Ring dips or 3×15 Ring Push-ups

Beg: 3×10 Ring Push-ups + 3 sets Max effort Ring Support Hold (holding top of ring dip)


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