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

CrossFit 9/12/19

11
Sep

CrossFit 9/12/19

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

Warm-up

Warm Up Lunges, TS, DD, WM (No Measure)

400 Run

2 Rounds for Quality

10 Lunges

10 Toy Soldiers

30 seconds Downward Dog

10 Windmills

Superset

Build to as heavy as possible for both movements

Minimize rest as much as possible

15 mins to complete

4x 100m Sled Drag (Weight)

4×100 Sled Drag

Build in weight

Double KB Front Rack Hold (4 x 60s)

1 second = 1 rep

Metcon

FT DB 50’s Step-overs, snatches, renegade rows (Time)

For Time

50 DB Box Step Over 50/35# 24/20″

50 Alt DB Snatches

50 Renegade Rows (total)

15 min Cap

2 dumbbells required for renegade rows and db step-overs. 1 DB required for alt snatches.

Renegade row: https://www.youtube.com/watch?v=PJpTBj4ilZw

Int:

35/20

Beg

20/10

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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