1/24/2019
CrossFit Templum – CrossFit
Overview
With “Cindy” smack dab in the middle of “Girl Power”, we have a nice balance of cardio, bodyweight, and weightlifting movements. The weight on the barbell should be a load that athletes are capable of cycling at least 15 repetitions unbroken when fresh. These will likely be small sets or singles within the workout. One round of “Cindy” is 5 pull-ups, 10 push-ups, and 15 air squats. Looking for a variation that allows for no more than 1 break on the pull-ups and push-ups today. If short on bikes, stagger by 2-3 minutes. If unable to Assault Bike, complete equal cals on Rower
Warm-up
Warm-up (No Measure)
1 Minute
Easy Bike
Slow Air Squats
45 Seconds
Moderate Bike
Push-up to Down Dog
30 Seconds
Faster Bike
Band Pull-Apart + Band Pass Through
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
Mobility
Warm-up (No Measure)
Banded Lat Stretch
Banded Chest Stretch
Movement Prep and Coaching
Warm-up (No Measure)
Prepping each movement:
Power Snatch: Take the slack out
Movement Prep
3 Snatch Grip Deadlifts
3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches
**Build to Lighter Weight**
3 Single Power Snatches (Taking the Slack Out)
**Build to Workout Weight**
3 Power Snatches
Metcon
Metcon (AMRAP – Rounds and Reps)
Girl Power
18min AMRAP:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
10 Power Snatches (115/80)
*1 round of Cindy is*
5 Pullups
10 Pushups
15 Air squats