Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Ence Warm Up Abv. (No Measure)
300 meter Run
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
10 Hang power clean 185/115
Rest 3 min between rounds.
Your score is time completed for each round individually.
19 min Cap
10 cal bike
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#)