Our Response to the COVID-19 Pandemic
No Sweat Intro

Burg CrossFit is a big facility that still has that “small gym” feel. We’ve built our community on genuine friendship, and even with more than 250 members, you’ll still feel that vibe as soon as you walk in the door. We focus on whole-person health. In addition to killer CrossFit coaches, we’ve got a staff of experts on hand to keep you limber mentally and physically, including an in-house massage therapist, a mental health therapist, a nutritional coach, and more.

(727) 220-3070 1150 19th Street North
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January 2020

Saturday 2/1/2020Warm-upGroup stretch400 meter run Group stretchMetconPartner Deadlift (Mixed Gender Teams(load 1 side heavier if needed))15 mins to establish 5 rep HSOD Both working and lifting together. Talk! Communication is key and stay technically perfectT2 M/W DL, Sq, S2OH (Time)Teams of 3 - Split up work however necessary Teams of 2 (1 man/1 women) For Time 15k lbs Cumulative Deadlift 150 Bar Hops 10k lbs Cumulative Squat 100 Cal Row 5k lbs Cumulative S20 50 Abmat Sit Ups 1 bar and 1 weight per team Intermediate 12k lbs Deadlift 120 Bar Hops 8k lbs Squat 80 Cal Row 4k lbs S2OH 40 Abmat Sit Ups Beginner 10k lbs

Barbell Club 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingAtlas stone over Yoke (Heavy Single then EMOM)Atlas stone over yoke 15 min Build to a heavy single over the yoke (set to belly bottom height) EMOM for 7 min perform 2 reps @ a ball about 70% of the heavy single. If you need to, go to sandbags/dballsAccessory WorkClose Grip Bench (5x12 reps building)

BurgFit 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconFT 1 mile, WB, BJO, Db Snatch, Burpees (Time)For time 1 Mile run 50 wall balls 20/14 40 bjo 24/20" 30 DB snatch 50/35 20 burpees 800M run 25 Wall balls 20 BJO 15 DB snatch 10 burpees Cap: 40 minutes Scale mile to allow you to complete in 10 minutes or less. Scale all other movements to a difficulty that allows you to perform 10-20 reps per set.

CrossFit 1/31/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill12emom RC + Cals (12 Rounds for reps)12 minute EMOM even: 2 legless rope climbs odd: 10/8 Cal Assault or 15/12 Cal Rower Intermediate: even: 2 Rope Climbs odd: 8/6 Cal Assault or 10/8 Cal Rower Beginner: even: 4 Rope Walk Ups odd: 8/6 Cal Assault or 10/8 Cal RowerMetconCFHQ HSHold, Squat, HSW, HSPU (Time)CF HQ Wod 181013 For time: 3-minute handstand hold 100 air squats 50-meter handstand walk 100 air squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats. 20

Barbell Club 1/30/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingClean brute complex (Heavy complex then % work)3 deadlifts 3 cleans 3 hang cleans 3 jerks15 minutes to build to a heavy complex then E3 for 15 minutes perform 1 complex @ 80% of today's heavy complexAccessory WorkFront Rack hold (2x 1 minute holds @ today's heaviest complex)Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows

CrossFit 1/30/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSquat Snatch (2 reps building)Every 2 minutes for 14 minutes, perform 2 Squat snatches with a 10 second rest in between reps. Building to a heavy set of 2 over the course pof the 7 sets.Metcon10 AMRAP 1000m Row, 50 Ring dips, AMRAP Wall walk-ups (AMRAP - Reps)AMRAP 10 minutes 1000m Row 50 Ring Dips In remaining time: AMRAP Wall Walk Ups Score is total completed wall walk-ups An Rx wall walk-up is to start and end in the push-up position, maintaining an plank the entire time throughout and reaching

Barbell Club 1/29/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingShoulder Press (Heavy set of 5 then % work)15 minutes to build to a heavy set of 5 then 4x5 @ 90% of the heavy set of 5Accessory WorkWide Grip Strict Pullups (5x8-10 reps unbroken)Use a grip about a full hand length wider on each side of your traditional pullup grip.

BurgFit 1/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon30-20-10 cals Bike dball squats 6-4-2 RC (Time)30-20-10 Cal bike Sand bag squats 100/80 6-4-2 Rope climbs 20 min cap Women perform 24-16-8 cals Int: 20-15-10 (w: 16-12-8 cals) cal bike sandbag 80/60 RC to 12' Beg: 15-10-5 (w: 12-8-4 cals) Sandbag 50/30 12-8-4 Rope Walk-ups MetconRest 5 minutes After cap7RFT 10 cal Row, 20 lunge (Time)7RFT 10/8 cal row 20 walking lunges 12 min cap Beg: 5RFT 8/6 Cals 12 Lunges