1/16/2019
CrossFit Templum – CrossFit
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
