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

CrossFit 6/24/19

23
Jun

CrossFit 6/24/19

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

Warm-up

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

Weightlifting

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)

Metcon

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:

https://www.youtube.com/watch?v=XSWmLgL1plY

Int:

5 Double Touches

10 Burpees

Beg:

10 Pullups

10 Burpees

Homework

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! https://www.youtube.com/watch?v=OrQtc2IaabU

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

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