1/15/2019
CrossFit Templum – CrossFit
Overview
One part no weights, one part weights. Athletes will complete all three rounds of bike and pull-ups before moving to all three rounds of the barbell work. In the first half of this workout, looking for athletes to choose a pull-up variation that they feel comfortable completing 21+ repetitions unbroken when fresh. In the second half, the barbell should be a load that athletes could cycle 25+ repetitions unbroken on both movements if they needed to. Choose weight here based on the limiting factor, likely the push jerk. If short on bikes you can row equal cal or run 200 meters.
Progress vs. Perfection:
Perfection is endless because we’ll never get there. Progress is endless because we’re always there. Perfection focuses on our flaws. Progress focuses on our improvements. Perfection is tiring. Progress is energizing. 1% better today and everyday. Look for the small wins, not the what could have beens.
Warm-up
Warm-up (No Measure)
60 Seconds
Easy Bike or Row
Active Spidermans
40 Seconds
Moderate Bike or Row
Active Samson
20 Seconds
Fast Bike or Row
Push-up to Down Dog
Barbell Warm-Up:
5 Stiff-Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbows Rotations
5 Good Mornings
5 Back Squats
Mobility
Warm-up (No Measure)
Wrist Stretch
Front Rack Stretch off Rig
Child’s Pose off Rig
Movement Prep and Coaching
Warm-up (No Measure)
Power Cleans:
15 Second Receiving Position Hold
5 Hang Muscle Cleans
3 High Hang Power Cleans
3 Hang Power Cleans
3 Power Cleans
Push Jerks:
15 Second Receiving Position Hold
5 Push Press
5 Push Jerks
Pullups:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
5 Kick-Pops*
3 Pull-ups
Metcon
Metcon (Time)
3 Rounds:
21/15 Calorie Assault Bike
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
