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

CrossFit 9/10/19

9
Sep

CrossFit 9/10/19

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

Warm-up

Warm-up 3 Run, lunge w twist, inch worm, pull (No Measure)

3 Rounds

100 meter Run

10 Lunges with a twist

5 inch worms with a push up

5-10 strict pull ups

Weightlifting

Split Jerk (Heavy Single then % work)

15 minutes to establish a heavy single, then 6 minutes to complete 3×1 @ 85% of 1RM

Metcon

AMRAP8 DL + Dubs (AMRAP – Rounds and Reps)

8 minute AMRAP

10 Deadlifts 225/155

30 Lateral Bar Hops

Intermediate

135/95

Beginner

95/65

Lateral Step Overs

Homework

Kipping and Butterfly Technique

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

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

Monday: Attend class and watch videos

Tuesday – Friday Perform Monday’s E90 for 15 minutes

E90 15min kipping/butterfly practice (AMRAP – Rounds)

Every 90s for 15 minutes

10 Butterfly C2B

Or 15 Butterfly Pullups

Int

10 Kipping Pullups

Beg

10 Beat Swings

Only perform Butterfly technique if you have 15+ unbroken kipping pull-ups

Only perform kipping pull-ups if you have 3-5 Strict pull-ups

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