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1/10/2019

9
Jan

1/10/2019

CrossFit Templum – CrossFit

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Overview

In this triplet workout, athletes will choose a dumbbell that is a little heavier than we typically use in workouts. This should be a weight that they are able to complete 12-15 reps unbroken when fresh. Within the workout, this is 10 total or 5 per arm. For the shuttle sprints, we can set cones or tape 10 meters apart from each other. Every touch with one point of contact behind the line counts as a rep (not neccesary today to hand touch as we will be bending over plenty with the DB Snatch). Score at the end is total round and reps.

THE WHY

Thursday and Sunday are scheduled as rest days for many athletes on competitive platforms. Today is typically known as universal rest day for competitive athletes who follow the 3 days on, 1 day off, 2 days on, 1 day off model. However, this does not apply for many athletes who just take classes. Their schedule probably revolves around other factors. There will always be additional work available for those with competitive goals outside of the Class Workout on all days excluding Thursday and Sunday. We do that so all athletes, no matter their goals, can come together and share some common ground.

Warm-up

Warm-up (No Measure)

Line Drills: Coaches choice Then…

400 meter KB farmers carry. 35/26#

Mobility

Warm-up (No Measure)

Pigeon Pose

Couch Stretch

Movement Prep and Coaching

Warm-up (No Measure)

AbMat Situp: Demo and Cue

Shuttle Sprints: Demo and Cue

DB Snatch: Rule of Thumb

Each Arm With Lighter Weight:

3 Deadlifts

3 Jump Shrugs

3 High Pulls

3 Strict Press

3 Dumbbell Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

30 AbMat Sit-ups

20 x 10 Meter Shuttle Sprints

10 Alternating Dumbbell Snatches (70/50)

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