1/2/2019
CrossFit Templum – CrossFit
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
