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

Tuesday 1/22/2019


Tuesday 1/22/2019

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


Ence Warm Up Abv. (No Measure)

300 meter Run

2 Rounds

10 Seated Arm Rotations 5lb plate

10 Cuban Press (no bar) 5lb plate in each arm

10 PVC Pass Throughs

10 Fire Hydrant

10 Kneeling Leg Lifts

10 Kneeling Straddle Lifts

10 Rig Banded Squats with 2 second Pause

10 Glute Bridge w/ 2 second Pause


Speed Deadlift (5 [email protected]%, [email protected]%, [email protected]%, [email protected]%, [email protected]% of 1-rm)

Utilizing Clean Grip with perfect form, pull as explosively as possible

Drop bar from the top of the lift, follow it down, reset and hit it again

You want this to be fast and explosive but NEVER lose form!
15 minutes to complete.

Pay attention to where you shoulders sit over the bar. If they are too far over the bar, you will have a tendency to pull with your back, more so than your hamstrings!


3RFT CalB, Pull, HPC (3 Rounds for time)

3 Rounds for Times

10 Cal Bike

20 C2B

10 Hang power clean 185/115

Rest 3 min between rounds.

Your score is time completed for each round individually.

19 min Cap

RX+ 205/125



10 cal bike

20 pull-ups

10 HPC 135/95



10 cal bike/row

20 jumping pull-ups

10 hpc 95/65


Find one day this week to get this done in addition to class. If possible, try to put your score in on Monday.

1-mile Sandbag Carry E3MOM DL, G2S, S2OH (Time)

1 mile Sandbag Carry

Every 3 minutes perform:

5 Sandbag Deadlifts

5 Sandbag Ground 2 Shoulder

5 Sandbag Shoulder 2 Overhead

Weight* This should be a light to moderate weight

(ex. if you always use 100# Sandbag, try with 50 or 60#)

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