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1/17/2019

16
Jan

1/17/2019

CrossFit Templum – CrossFit

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Overview

Warm-up (No Measure)

Going strict today!

The Strict Press and strict movements are the focus of this two part workout. Athletes will start out building to a heavy set of 5, 3, and 1. Within the workout, we’ll mix it up a little bit with a strict variation of toes to bar. The goal here is to take away the kip and control the movement. Understanding that this is a challenging movement that we don’t often do, we’re looking for athletes to get their feet as high as possible without any added momentum.

Warm-up

Warm-up (No Measure)

Coaches Choice

Mobility

Warm-up (No Measure)

Couch Stretch

Down Dog

Up Dog

Weightlifting

Shoulder Press (Build to heavy set of 5)

Shoulder Press (Set of 3)

Shoulder Press (heavy single)

Movement Prep and Coaching

Warm-up (No Measure)

Strict Toes to Bar:

5 Toes to Kettlebell

10 Scap Pull-ups

10 Second L-Hang or Knee Up Hang

1-3 Strict Toes to Bar

Substitutions: Zero kipping

Toes up, Knees up, Toes to kettle bell or lying toes to bar

Walking lunge:

Establish stance

Weight through front heel and even distribution

Sub step ups if needed

Metcon

Metcon (AMRAP – Rounds and Reps)

13min AMRAP:

10 Strict Toes to Bar

10 Strict Presses (95/65)

100′ Walking Lunge

*strict presses should be done in 2 sets or less*

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