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

CrossFit 9/05/19

5
Sep

CrossFit 9/05/19

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

Warm-up

Coaches Choice (No Measure)

10-15 minutes coaches choice

Weightlifting

Front Squat (Heavy Single then 4×1 @ 90%)

15-18 minutes to find heavy single front squat. Then 8 minutes to complete 4×1 @ 90% of today’s heaviest lift.

Metcon

3RFT 10 Burpee Box Jumps, 6 Dball Cleans (Time)

3RFT

10 Burpee Box Jumps 24/20″

6 Dball Cleans 100/80

Cap: 6 minutes

Int:

Step-ups allowed

80/60 dball

Beg:

10 Sprawls to step-ups 20/16

50/30 deball

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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