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

CrossFit 9/03/19

2
Sep

CrossFit 9/03/19

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

Warm-up

Warm Bike Squat HSW (No Measure)

2 Rounds

15/12 cal Bike

10 lunge and twist

10 Squats with plate out front 15/10

20s Handstand hold

Gymnastics

5-10 minute coach lead practice on inversion.

Beginners: Inverted holds

Intermediate: HSPU practice

Rx: HSW (only if you can complete 15+ Rx HSPU unbroken)

10 EMOM Inversion Practice (5 Rounds for reps)

EMOM for 10 minutes

Minute 1: Max reps of your inversion movement choice

Minute 2: Rest

Progressions

Handstand holds (pikes, wall-facing, etc.)

Handstand Push-ups (pike, assisted or Rx)

Handstand Walks (only if able to complete 15+ HSPU unbroken).

Score:

holds = Total Seconds held

HSPU = Total reps completed

HSW: Total Feet completed

Rx+ = HSW completed in 5ft increments

Metcon

4RFT 500 Row, 10 OHS (Time)

4RFT

500m Row

10 OHS 155/105 (from the floor)

Cap: 15 minutes

Int:

115/80

Beg:

300m Row

10 OHS 75/55

Homework

Inversion Practice

Tuesday: Attend class, watch videos

Wednesday- Friday: Use EMOM from Tuesday skill as practice to try to improve daily

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