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1/2/2019

1
Jan

1/2/2019

CrossFit Templum – CrossFit

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Overview

In this longer AMRAP, looking for a weight on the barbell that athletes could cycle at least 15+ repetitions unbroken when fresh and a double under variation or rep count that allows athletes to complete the reps in just around one minute. The push-ups should be completed unbroken on each round of “The Chief”. Adjust reps or variation as needed. Score is rounds and reps. Men have 129 reps per round while women have 122. Stagger by 2-3 minutes if short on rowers.

Warm-up

Warm-up (No Measure)

:30 Seconds

Lateral Jumps Over Rope

Active Samson

Easy Single Unders

Active Spidermans

Higher Single Unders

2 Minutes of 3 Push-ups + 6 Air Squats (For Quality)

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 (Scorpion)

Pigeon Pose

Movement Prep and Coaching

Warm-up (No Measure)

Rowing: Handle Height

Don’t drop and sag chain

Double unders: Practice (pick a drill)

Pushups:

:15sec Plank Hold Top

:15sec Hold Bottom

3 Pushups

Air Squats:

Hips lead movement and finish movement

Power Cleans:

3 Clean Deadlifts

3 High Hang Jump Shrugs

15 Second Receiving Position Hold

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

25/18 Calorie Row

50 Double Unders

3 Rounds of “The Chief”

1 Round of “The Chief”:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

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