No Sweat Intro

Burg CrossFit North is the best fitness facility in the Tyrone area! We are led by our core values of Being humble, Unified, Relentless all while being filled with Gratitude. At Burg CrossFit North, we focus on whole-person health. We want to be the best hour of your day while also supporting you the other 23 hours! In addition to awesome CrossFit classes, we also offer our spin on high-intensity training—BurgFIT. Schedule your No Sweat Intro today!

(727) 205-7551 7490 30th Ave N
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March 2020

CrossFit 3/4/20Warm-upCoaches Choice10-15 minutes coaches choiceSkillBanded SprintsPut a band around your waist have a partner hold and you sprint6x100m sprints. 15 minutes to completeMetconFT Sandbag cleans, Bear hug, Squats, Dubs and bike (Time)For Time: 20 Sandbag Cleans 100/80 200 Dubs 20 Sandbag Bear Hug Lunges 2 mile Bike 20 Sandbag Squats 15min cap Int: 80/60 100 Dubs or 400 Singles 1.5 miles bike Beg: 50/30 200 singles 1 mile bike

BurgFit 3/4/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon3RFT 30 Double KB Deadlifts, 20 KB Front Squats, 10 KB snatch (Time)3RFT: 30 Double KB Deadlifts 35/26 20 KB Front Squats 10 Single arm KB Snatch (5 per arm) 15 min cap Rx+ 53/35 INT: 26/18 BEG: Perform workout with dumbbellsMetconRest 5 minutes AFTER cap3 RFT 100 DU, 20 KB swings, 20 pullups (Time)3RFT 100 Double Unders 20 KB Swings 53/35 20 Pull Ups 15 Min Cap Rx+ 70/53 KB 20 C2B Pullups INT: 50 Double Unders or 200 Singles 35/26# Banded Pull Ups BEG: 100 Singles 26/18# Ring Rows

Barbell Club 3/4/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPush Press (Heavy Set of 3 )Work up to a heavy set of 3. After every set, perform 7 hanging scap pulls in between sets. Hold the top of each scap pull for 1 second. 17 min. Accessory Work3 rounds ME Farmer Carry Holds (suicide grip) (3 Rounds for reps)Holding a KB in each hand, with the thumb wrapped on the same side as all of the other fingers. Record EACH time Rx: 70/53 Int/Beg: 53/35 Rest 2 minutes between sets

CrossFit 3/3/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightlifting3 position pause Snatch (12 EMOM 1 rep 70-80%)Perform a Snatch with a Pause at 3" off of floor Pause below knee Pause above knee This is just a momentary pause at each position throughout the lift, to promote correction position and positional strength Every minute for 12 minutes, perform 1 rep at 70-80% of your 1RM snatch. Metcon12-9-6 Box Jumps, Hang Squat Snatch, Bar Face Burpees (Time)For Time: 12-9-6 Box Jumps 30/24 Hang Squat Snatch 115/85 Bar Facing Burpees 12min cap Rx+ 135/95 Int: 24/20" 95/65 Beg: Step-ups 24/20 Hang Power Snatch 65/45 Burpee Sprawls w/ step-over

Barbell Club 3/3/2020Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingPress in Snatch (Sots) (EMOM 5 reps for 5 min)Building in weight over 5 minutes WeightliftingSlow Pull Squat Snatch (Heavy Double ) Travel at half speed until you hit mid thigh and then accelerate to full speed.Every 2 minutes for 16 min. Work up to a heavy double.WeightliftingOverhead Squat (Heavy Single )Perform 1 overhead squat with a 3 second descent. Explode out of the bottom. Progressive.

CrossFit 3/2/20Warm-upCoaches Choice10-15 minutes coaches choiceWeightliftingOverhead Squat (3 reps w/ pause)15 minutes to build to a heavy set of 3 overhead squats. The first rep will have a 5 second pause at the bottom of the squatMetconCindy (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsBeginner: 5 Ring Rows 10 Knee Push-ups 15 Squats to a box

BurgFit 3/2/2020Warm-upCoaches Choice10-15 minutes coaches choiceMetcon35 Min AMRAP 1 mile bike, 5 rope climbs, 20 push ups, 1k row, 20 db bench press, 20 ghd situps (AMRAP - Rounds and Reps)1 Mile Bike 5 Rope Climbs 20 Push ups 1K row 20 DB Bench Press 35/20 20 GHD Sit ups INT: .75 mi Bike 5 Rope Climbs to 12' 800m Row 20/10 Weighted Situps 26/18 BEG: .5 mi Bike 10 Rope Walk Ups 12 Push-Ups to Box 600m Row Sit Ups

Barbell Club 3/2/2020Warm-upCoaches Choice10-15 minutes coaches choiceSuperset3 Conventional & 3 Sumo Deadlift (Heavy Set of 3 )Build in weight only after completing same weight for both movementsEMOM for 16 min Min1: 3 Conventional deadlifts Min 2: 3 Sumo-deadlifts SupersetHalf Kneeling Chops (4x6 Per Side ) Half Kneeling Lifts (4x6 Per Side )