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

CrossFit 4/29/19


CrossFit 4/29/19

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


Warm Up JJ, KS, SS, Push, SU (No Measure)

2 Rounds

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

200m Run

10 KB Swings 53/35

10 Pull Ups

10 Barbell Reps (see below)

Round 1:

10 Push Press 95/65

Round 2:

10 Thrusters 115/85

Round 3:

10 OH Squats 135/95

Round 4:

10 Front Squat 185/135

Cap: 16 minutes

Scale weights to allow increases in weights each time you move to the next barbell item.



Jumping Pullups


100m Run

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

Push-ups (2 sets Max reps)

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