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

CrossFit 9/04/19

3
Sep

CrossFit 9/04/19

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

Warm-up

Warm up Shoulders v2 (No Measure)

2 minutes on bike/rower/ski

2 Rounds

10 Banded Pull Aparts

10 Banded Pass Throughs

10 Banded Overhead Pull Aparts

10 Banded OHS

Weightlifting

Behind The Neck Strict Press (Heavy 3)

15 minutes to complete.

Grip width is strict press grip

Metcon

3RFT 100ft Lunge, 50 Squats, 10 Bar MU (Time)

3rft

100ft Walking lunge

50 Air Squats

10 Bar Muscle-ups

Cap: 15 minutes

Int:

5 Bar MU or 10 C2B Pullups

Beg:

5 Jumping C2B Pullups or 10 Jumping pullups or ring rows

Homework

Inversion Practice

Tuesday: Attend class, watch videos

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

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

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