Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm-up Squat shoulders (No Measure)
2 minutes on the bike
then 2 rounds
10 Air squats
5 Jumping Air Squats
5 Inch worms
Front Squat (3 with 3 second pause on rep 1)
Build to heavy set of 3 with a
3 sec pause at the bottom of the squat on first rep
3RFT 600m Run, 3 RC, 30 DB Snatch (Time)
3 Rope climbs
30 Alt DB snatches 50/35
17 Min Cap
Rope Climbs to 12′
2:1 Rope Walk-ups
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