Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Burgener Warm-up (No Measure)
20/15 calories on the bike then grab a barbell
Coach lead Burgener Warm-up
Perform 1 round of 5 of each movements:
Hang Snatch pull
Hang Snatch high pull
Hang muscle snatch
Hang squat snatch
Full squat Snatch
15 minutes to complete
Hang Snatch (Heavy 3)
FT Desc Runs, Asc HSPU (Time)
15 HSPU 25/10
10 HSPU 2×25/10
5 HSPU 3×25/10
15 Min Cap
Each time you go back to HSPU, you are adding an additional plate/ increasing difficulty.
if using an abmat for Rx, you MUST start with 25# on each side and by the end will have 3 additional 25’s or 10’s on top.
To scale HSPU, determine your most difficult scaling for HSPU and place it as the final movement, then scale down each round prior to more.
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 Amy
Perform 50 Toes-2-Bar
Record time it takes and note how many rest breaks it took.
Goal is to reduce amount of breaks needed
Knees to chest
For Toes-to-eye height, your goal is to bring your toes to the horizontal plane of your eyes.