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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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Burg CrossFit North

Burg Barbell Club March 18, 2020

Barbell Club 3/18/2020

Warm-up
Coaches Choice
10-15 minutes coaches choice

Weightlifting
Superset Box Squat, Glute Bridge Hold, Side Plank
Box squat (6×5)
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 or over-extend (valley or mountian)

Every second is 1-rep

Accessory Work
Front Rack hold (3x30s)
Hold the barbell in a front rack position keeping core locked in and activated the entire time (no arching back) High elbows

1 sec = 1 rep

Front Rack Hold for 30s @100% of today’s final squat weight.