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

Monday 1/28/2019

27
Jan

Monday 1/28/2019

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

Warm-up

Warm Up 100 dubs and squat (No Measure)

100 double unders

20 walking lunges

20 push ups

10 hip circles

30 seconds bottom of a squat
Spend 3 minutes max with Double Under practice.

Weightlifting

Bulgarian Split Squats (5×12 (each side))

Use DBs in the hang position.

Focus on a big chest and that the front knee stays behind your toes (squatting straight up and down not forward).

Metcon

Sorry for the late change. Moving the rig at OG is still in progress so we needed to change things up a bit!

21-15-10 DBSnatch Vup MM (Time)

For Time:

21-15-10

Alt. DB Snatches 35/20

V-ups

Man Makers 35/20

(15min Cap)

A Man Maker is a double dB burpee, with a renegade row on each arm into a cluster (squat clean thruster)

Rx+

DB Squat Snatch

Intermediate:

DB Snatch 20/15

MM 20/15

Beginner:

DB Snatch 15/5

Situps

Burpees

Homework

L-Sit (Accumulate 7 minutes of L-Sit Hold)

Acceptable L-sit Hold

1. From Hang

2. From Rings in Press Position

3. Seated on Ground with hands at knees (shoulders in front or inline of the hips)(no leaning back)

You can do this all in one day or break it up over the week to smaller increments.

Leave a Reply