Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Warm Up Bike GB, DB, TS, (No Measure)
2 minutes on Assault Bike (moderate pace)
Then 2 Rounds
30 second Glute Bridge
20 Toy Soldiers
10 Dead Bugs
Tall Jerk (take 5 minutes to work on footing and positioning)
Start with the Barbell at Forehead Level
Raise up to you toes (Ball of Foot)
Drop Immediately under the bar into a split jerk
There should be no driving motion once in position
This is going to go by fast. Start light and build in weight until out of time. Aim for 2-3 reps at all weights. Do not go up unless the catch feels solid and easy!
Split Jerk (10 mins to build to a heavy set of 3)
Use the Tall Jerk work as a warm up for these Split Jerks.
EMOM 10 RR + WB (10 Rounds for reps)
10 minute EMOM
7 Ring Rows + 10 Wallballs 20/15
Score is total reps completed each round.
10 Ring Rows + 10 Wallballs 30/20
5 Ring Rows + 10 Wallballs 15/10
5 Ring Rows + 8 Wallballs 10/6