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
20 mountain climbers (1,2,3..)
10 Dead bugs
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
Perform Dumbbell snatches instead
Rest 5 minutes after time cap
FT 50 GHD, 50 SU, 50 T2B (Time)
50 Sit ups
15 Min Cap
50 GHD to parallel
35 Weighted 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
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