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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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July 2020

CrossFit 7/31/20Warm-upCoaches Choice10-15 minutes coaches choiceSupersetAlternating Arm Db Bench Press (5x10/side)Banded Tricep Extensions (5x10 w/ tempo 3131)Take a light resistance band, strap it up to a pull up bar. Keep the elbows tucked into your side, drive hands to the ground. Keep it slow and controlled.Metcon2on3off Snatch, C&J, Thruster (3 Rounds for reps)2 min on, 3 off Max rep Snatch 135/95 Max rep Clean and Jerks 135/95 Max rep Thrusters 135/95 Choose a weight that you are maintaining a minimum of 5-7 reps Touch and Go EVERY time! Scale to weight that you used

CrossFit 7/30/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill6 min to build to each (18 min total) Strict Press (2RM )Push Press (2RM)Push Jerk (2RM )MetconFT 400m Run 30 Cal Bike 20 TTB 10 SBC 20 TTB 30 Cal Bike 400m Run (Time)For Time: 400m Run 30/24 Cal Bike 20 Toes to Bar 10 Sand Bag Cleans 100/80 20 Toes To Bar 30/24 Cal Bike 400m Run 16 min cap Rx+: 150/100 Int: 25/20 cal bike Toes to Eyes 80/60 Beg: 20/16 Hanging Knee Raise 60/40

BurgFit 7/29/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconAMRAP20 20 Situps, DB PC, PU, DB Deadlifts (AMRAP - Rounds and Reps)AMRAP 20 20 Sit-ups 20 DB Power Cleans 35/20 20 Push Ups 20 DB Deadlifts 35/20 *20 Double Unders after each movement Rx+: 50/355 Int: 25/15 Elevated Pushups Beg: 20/10 Banded Pushups MetconRest 5 minFT 30-20-10 BJO Cal Ski (Time)For Time: 30-20-10 Box Jump Overs 24/20 Cal Ski (Row if not available) 10 min cap Int: 20"/16" 25-15-5 Calories Beg: Step Overs 20-16-12 Calories

CrossFit 7/29/20Warm-upCoaches Choice10-15 minutes coaches choiceSkill10 minutes to complete hurdle hop 12 minutes to complete plank holdMax height hurdle hop (Distance)Max Height 3 Rep Hurdle Hop Plank (3 attempts)1s = 1 repScore your lowest of the 3 1 second = 1 repMetcon8RFT 2 Bar MU, 4 Pistol, 8 DB Snatch (Time)8 RFT 2 Bar Muscle Ups 4 Alt Pistols 8 Alt. DB Snatch 50/35 12 min Cap Int: 2 Jumping Bar MU or 6 C2B pullups 4 assisted pistols 35/20# Beg: 2 Jumping C2B or 6 Ring Rows 4 Narrow stance Air squats 20/10#

CrossFit 7/28/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillFront Squat (Heavy Set of 3 then 3x3@90%)~18 min to find heavy set of 3 then 3x3 @ 90% of today's heavy set. MetconFT 15-10-5 HPC DHSPU (Time)For Time: 15-10-5 Hang Power Clean 135/95 Deficit HSPU 3-45/3-25 Rx+ 185/125 Cap 12 min Scale HSPU to be more challenging than normal. I.e - If you normally use a 25lb plate for elevated HSPU, use a 15lb plate! Int: 115/75 HSPU/Elevated HSPU Beg: 95/65 Pushups/HRPU

BurgFit 7/27/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconE6MOM36 Run Lunge Burpees Bear Crawl (Time)Every 6 minutes for 36 minutes (6 rounds) 200m Run 100ft Goblet Lunge 53/35 10 Burpees 100ft Bear Crawl Score is SLOWEST ROUND Rx+: 70/53 Int: 35/25 Beg: 25/18 Sprawls 50 ft Bear Crawl

CrossFit 7/27/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSpeed Deadlift (6x4)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!MetconFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest Rx height is 20" for guys and girls Wallball 20/14 Pushpress 75/55 Beg: 10/6 KB SDHP 35/26 Step-ups 45/35

CrossFit 7/25/20Warm-upCoaches Choice10-15 minutes coaches choiceMetconT2 DL, Burp, FS, Burp, PP, Burp, C&J, Burp, Pull (AMRAP - Rounds and Reps)25 minute AMRAP Teams of 2 60 Deadlifts 30 Burpees 60 Front Squats 30 Burpees 60 Push Press 30 Burpees With Remaining time AMRAP of: 10 Clean and Jerks 10 Burpees 10 Pull Ups Rx 135/95 Intermediate 115/85 + Jumping Pull Ups Beginner 95/65 + Ring Rows Score is Rounds and Reps of the Final AMRAP

BurgFit 7/24/20Warm-upCoaches Choice10-15 minutes coaches choiceMetcon10 AMRAP 9 Burp, 6 HSPU, 3 BMU (AMRAP - Rounds and Reps)10 Min AMRAP 9 Burpees 6 Hand stand push ups 3 bar muscle ups Int: Elevated HSPU C2B Beg: DB Presses 3 Pull-ups or 6 Jumping Pull-ups Choose a difficult movement if scaling Bar Muscle-ups.Metcon (Time)4 RFT 400M Run 50 Double unders 25 Hollow rocks 20 Min cap Int: 25 DU Rocking Knee Tuck Hold Hold Beg: 200m Run 50 Single Unders 30 Second Knee Tuck Hollow Hold (shoulders off of ground) Rocking Knee Tuck Hollow Hold: Holding the knee tuck position shown below, begin rocking