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1/16/2019

15
Jan

1/16/2019

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

40 Seconds : 20 Seconds

Active Samson : Medicine Ball Deadlifts

Active Spidermans : Squats to Medicine Ball

Push-up to Down Dog : Medicine Ball Ground to Overhead

Air Squats : Med Ball Hop overs

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Chest Stretch

Down Dog

Med Ball Bottom Squat Hold

Movement Prep and Coaching

Warm-up (No Measure)

Wall Balls: Sharing drill

10 Buddy Squats

5 Front Squats

5 Push Press

5 Wallballs

Barbell over burpees: Stay Low

3 Spidermans (Each Leg)

3 Frog Hops

3 Lateral Barbell Burpees

Deadlifts: Hips first

5 Hips First Deadlifts to knee

5 Deads knee to midshin

5 Empty Barbell Deadlifts

Metcon

Metcon (3 Rounds for reps)

AMRAP 5min:

Buy-In: 50 Wallballs

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5min:

Buy-In: 35 Wallballs

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5min:

Buy-In: 20 Wallballs

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
*If you don’t think you can complete the buy-in within 2:30mins then scale the ball weight back or do Wall Ball Thrusters

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