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

CrossFit 5/10/19


CrossFit 5/10/19

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


Warm Up Run, GB, MC, IW (No Measure)

2 Rounds

100m Run

10 Glute Bridges with 10 sec hold at top

10 Mountain Climbers

5 Inch Worms

(Speed up the run each round, the last one should be a sprint)


E3 for 12min 400m run (4 Rounds for time)

Every 3 minutes for 12 minutes

400m Run

Keep distance to allow you to stay under 2:00 minutes to complete.

Record EACH time to complete the run

Rx+: vest

Beg: 300m


FT (Time)

For Time

100/80 Cal Bike

75 Box jump overs 24/20

50 Pull ups

25 Deadlifts 275/185

22 Min Cap


80/65 calories


Jumping pullups or 25 regular



60/50 calories

50 Step-overs

50 Ring Rows

25 Deadlifts 135/95


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 Dan

Handstand Push-ups

Day 1: Establish 1 min max HSPU (Rx: Strict, Int: Kipping). Allowed to come off of wall during that time. Must start each rep with locked out arms.

Subsequent days: Divide day 1’s reps in half and use that as a target number. Perform 1 min on 2 min rest for 3 rounds, trying to hit your target number each round. If you hit your target for all 3 rounds, add 1-2 reps for the following day. Stay at same rep scheme if you don’t hit the target for all 3 rounds.


Day 1: Performed 20 reps of strict HSPU

Day 2: Complete 10 Strict HSPU as target each round of 1 min on, 2 minutes resting, for 3 rounds.

Day 3: perform 12 reps each round



Learn to get inverted!

Pike Holds > Elevated Pike holds > Wall Walk-ups > Head stands (learning to kick-up to wall) > elevated headstands > Handstand holds

Throughout the week, try to progress as far as you can through the list

Handstand Push-ups

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