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

CrossFit 5/24/19

23
May

CrossFit 5/24/19

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

Warm-up

Warm Up 4Rounds GM,AS,IW, SS (No Measure)

4 Rounds Not For Time

5 Good Mornings

5 Air Squats with Pause at Bottom

5 Inch Worms

5 Samson Stretch

Weightlifting

Clean (2 Slow Pull Clean Pulls + 1 Clean)

Every 2 minutes for 16 minutes perform

2 Slow Pull clean Pulls

(https://www.youtube.com/watch?v=r6vtmdiVgwU)

1 Clean (any style)

Build in weight. Quick reset on floor is allowed

Metcon

400m Runs buy in/out, 8 rounds 8 HSPU, 8 Pistols (Time)

Buy-in

400m Run

8 Rounds

8 Hanstand Push-ups

8 Alternating Pistols

Buy-out

400m Run

Cap: 16 minutes

Int:

Elevated HSPU

assisted Pistols

Beg:

Pikes Push-ups or DB Presses

Narrow stance air squats

Place feet as narrow as possible but still allows you to keep weight on heels and break parallel

Homework

Don’t tear!

This week we are incorporating preventative maintenance for Murph.

Hydrate

-If it ain’t clear, drink more. Especially the night before.

Shave your calluses.

– Tearing isn’t fun. Tearing right before Murph is way less fun. Take extra special

care of your hands this week.

Mobilize

– Use the recovery room, yoga, in house chiropractors and massage therapists,

etc. to make sure your body is at 100% come Monday.

Leave a Reply