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

CrossFit 5/7/19


CrossFit 5/7/19

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


Warm-up deadbugs/mountain climbers/ v-ups (No Measure)

2 minutes on the Ski-erg/Row

2 Rounds

20 mountain climbers (1,2,3..)

10 Dead bugs

5 v-ups


5RFT 100m Dball 15 KBS 10 KB Snatch (Time)


100 M Dball carry on the shoulder 100/80

15 KB swings 53/35

10 KB snatch 5 perside

15Min Cap





Dball 50/30#

KB 26/18#

Perform Dumbbell snatches instead


Rest 5 minutes after time cap

FT 50 GHD, 50 SU, 50 T2B (Time)

For Time

50 GHDs

50 Sit ups

50 T2B

15 Min Cap


50 GHD to parallel

50 Sit-ups

50 Knees-2-Chest


35 Weighted Sit-ups

35 Sit-ups

35 Toes 2 Rig


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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