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1/24/2019

23
Jan

1/24/2019

CrossFit Templum – CrossFit

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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

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