Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up Run, GB, MC, IW (No Measure)
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
Keep distance to allow you to stay under 2:00 minutes to complete.
Record EACH time to complete the run
100/80 Cal Bike
75 Box jump overs 24/20
50 Pull ups
25 Deadlifts 275/185
22 Min Cap
Jumping pullups or 25 regular
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
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