Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up JJ, KS, SS, Push, SU (No Measure)
20 Jumping Jacks
10 Kang Squats
10 Samson Stretch
10 Push Ups
10 Sit Ups
Hip extensions (5×20 reps)
Single leg deadlift (5×8/per leg building in weight.)
4RFT 200 run 10 KB 10 PU 10 Varying Barbell (Time)
4 Rounds for Time
10 KB Swings 53/35
10 Pull Ups
10 Barbell Reps (see below)
10 Push Press 95/65
10 Thrusters 115/85
10 OH Squats 135/95
10 Front Squat 185/135
Cap: 16 minutes
Scale weights to allow increases in weights each time you move to the next barbell item.
10 KB swings 26/18
10 Ring rows
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 Ray
Each day perform 2 max effort sets (to failure). Zero resting between reps (at top or bottom of the push-up).
Record total rep count between both sets, each day.
If you are planning to complete Murph with a vest, wear a vest for this.
Scale push-ups as needed to allow you to complete at least 10 repetitions each set.
Rest 1-2 minutes between sets