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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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Barbell Club

Barbell Club 3/24/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingHang Power Clean (Heavy Double )15 mins to find heavy double Power Clean (3x2)10 minutes to perform 3x2 @ 90% of today's hang power cleanAccessory WorkBottom of Squat Hold (Accumulate 5 min)Hold the bottom of the squat while in a racked position (front, back, or overhead). Make sure you are always holding an active position!! (no bottoming out, constant core engagement and tall chest) Every Second Held is 1- repUse PVC or Barbell in FRONT RACK position

Barbell ClubWarm-upCoaches Choice10-15 minutes coaches choiceSkillSupersetOverhead walking lunges (4x8 Per Leg )Overhead banded kettlebell walk (4x50ft )Start from a rack with two kettlebells looped onto bar at each end with rubber bands. Walk a distance with bar overhead.SkillKettlebell swing (150 Russian Swings) As Few Sets As Possible Choose a weight for sets of 30-50 minimum Accessory WorkSuperset Grip Tolerance (AMRAP - Reps)5 Rounds 20s Dead Hang 40s Dumbbell Hold 50/35 No rest between reps/rounds 1s=1 rep

Barbell Club 3/19/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingTop Down Deadlift (Heavy Triple )Pull off a rack and control the eccentric, light touch and directly back into the concentric motion Weightliftingsled drag (Weight)Work up to a heavy 50 Meter sled drag Accessory WorkPlank (Accumulate 5 minutes in a plank)1s = 1 rep

Barbell Club 3/18/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSuperset Box Squat, Glute Bridge Hold, Side Plank Box squat (6x5)Build to Heavy Set of the Day Glute bridges (6x30s Hold)Side Plank (6x30s Per Side )Starting on your side. Place nearest elbow and forearm on the ground. Engage your core and squeeze your glutes to push your hips forward and off the ground. Support your body weight only on your elbow/forearm and feet (scaled: knees). Just like a traditional plank, your core should be constantly engaged and you don't want your hips to sag

Barbell Club 3/17/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingSplit Jerk (E90 for 30 Min )Every 90s for 30 Min 1 Split Jerk Build to Heavy Set of the Day Accessory Work3RFQ 10 Bottoms Up KB Press 20s Hold 5 Pushup Negative 5 Pull Up Negative 3 Rounds for Quality 10 Bottoms up KB Press 20s Bottoms Up KB Hold 5 Push Up Negatives 4s Descent 5 Pull Up Negatives 4s Descent Pick a challenging weight that you can do unbroken every round.

Barbell Club 3/16/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingProgressive Pause Snatch Complex (6x1+1+1+1)1 Power Snatch w/ 1s pause off the floor 1 Overhead Squat with 3s Pause at the bottom 1 Squat Snatch w/ a pause off the floor 1 Power Snatch, 1 Overhead Squat, 1 Squat Snatch is ONE complex. 6 Complex starting at 60% Progressive WeightliftingSnatch High Pull (3x3)3x3 @ 120%