1/25/2019
CrossFit Templum – CrossFit
Overview
The Hang Squat Clean is the focus of this two part workout. Athletes will build to a heavy single in part one and choose a weight in part two that they could complete 20+ repetitions unbroken when fresh. Within the workout, looking to get these done in 3-4 sets. These are standard burpees that require full extension, air under the feet, and a small clap overhead. Push yourself on the run today.
Warm-up
Bike and Row Game (No Measure)
Athletes will start by completing 3 burpees and bike or row 6 calories. When they get off the bike or rower, they will throw a light ball at a wall ball target from about 10 feet away. If they miss the target, they have to complete a 100 meter run penalty lap before getting back on the rower.
Play for 5mins
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)
Bottom Squat Hold
Chest Stretch
Weightlifting
Hang Squat Clean (Build to a heavy single)
Hang above the knee
Hips crease must drop below the knees
Metcon
Warm-up (No Measure)
For Time:
50 Burpees
800 meter run
30 Hang Squat Cleans (115/80)