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

CrossFit 6/24/19


CrossFit 6/24/19

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


Warm Up Run, AS, WL, OHS, Pass Thrus (No Measure)

400m Run

2 Rounds for Quality

10 Air Squats

10 Walking Lunges

10 PVC OH Squats

10 PVC Pass Throughs


Cycle 3 Test-out!

The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
45 minutes to find a 1RM for all 3 movements. Must be completely done with one before moving to the next. Must be completed in the specified order.

Any style clean from ground to shoulders.

OHS is from the rack

Clean (1 RM)

Overhead Squat (1 RM)

Bench Press (1 RM)


If time remains or wish to do on your own

2RFT 10 Double taps, 10 burpees (Time)

2 Rounds For Time

10 Double Touch

10 Burpees

Cap: 4 minutes

Double touch:


5 Double Touches

10 Burpees


10 Pullups

10 Burpees


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 Karri

Handstand Walks Part 2!

Spend 10 minutes each day trying to figure max distance, trying to beat the day prior. If you are able to go beyond 50ft without much difficulty, begin working on more advanced movements: turning, obstacles, weighted, etc.

If unable to perform handstand walks, watch this video!

Spend 10 minutes each day working through the progressions. Dont advance to the next movement until you feel comfortable and able to perform 20 repetitions.

Handstand Walk (Max distance )

1ft = 1 rep

Leave a Reply