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

Thursday 10/4/2018


Thursday 10/4/2018

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


Warm Up Dubs, WL, IW (No Measure)

3 Rounds

50 Double Unders

20 Walking Lunges

5 Inch Worms

Ankle Stabilization Day 4 (No Measure)

After you establish the short foot

Use a light plate or kb for balance assistance if necessary (try your best to avoid holding a structurally sound object like the rig).

Lower down into the bottom of your squat. Load all you weight onto one foot, extend out the other foot (like you are in the bottom of a pistol squat). Hold for 60 seconds each side.

If doing this on the ground is too difficult to extend your front foot out, place your foot on a box to help reduce the need for hip strength.


We have worked on Hip and Ankle mobility during this cycle. This week is going to give a little necessary attention to Foot and Ankle Stability. This is necessary to ensure consistent strength and power when squatting (but pretty much anything within the realms of load bearing)


E2MF12M 12 Run + Pull/T2B (6 Rounds for reps)

Every 2 minutes for 12 minutes complete:

200m Run

10 Pull Ups

10 Toes 2 Bar

Score is the reps you completed for the Pull Ups and T2B


300m Run

8 Strict Pull Ups

8 Strict T2B


200m Run

10 Jumping Pull Ups

10 K2C


100m Run or 250m Row

8 Ring Rows

8 T2R


AMRAP15 Suicide Sprint + WB (AMRAP – Reps)

15 minute AMRAP

1 Suicide Sprint w/ 2 hand ground touch at every mark (12.5′, 25′, 37.5′, 50′)

5 Wallballs 20/15

Increase the WB by 5 every round (complete one suicide sprint each round).

Score is total number of Wallballs completed.


Double Squat WB 15/10 (aka 2 to 1 Wallballs)(while the ball is traveling to its 10/9′ mark, perform a second squat)





If running is out of the question perform 2 rounds of 2 calories forward and then 2 calories in reverse on Bike.

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