Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
warm-up shoulders HSW (No Measure)
2 minutes on bike/rower/ski
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Good Mornings
30 second handstand hold
16 EMOM Row, FRH, plank (AMRAP – Reps)
EMOM for 16 minutes
Minute 1: Row 15/12 cal
Minute 2: 1 minute front rack hold 53’s/35’s
Minute 3: 1 minute plank
Minute 4: Rest
Score TOTAL reps completed. 1 second = 1 rep
10RFT 10 wallballs, 10 burpees (Time)
10 Wallballs 20/14#
Cap: 16 minutes
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