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1/28/2019

27
Jan

1/28/2019

CrossFit Templum – CrossFit

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Overview

In these short and fast five minute intervals, athletes will choose weights that they could complete at least 15, 25, and 30 unbroken thrusters respectively when fresh.

Those with goals of competing in the sport of CrossFit can complete chest to bars in the first round. Those with goals outside the gym can complete chin over bar pull-ups. Within these windows, all athletes should make it to the gymnastics. Ideally we’re choosing a variation here that athletes could complete in 2 sets when fresh. If athletes finish the gymnastic movements, they will head back to the rower.

Scores are rounds and reps. Stagger on opposite 5 minute windows if short on machines.

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row or Bike

Active Samson

Counterbalance Plate Squats (Press Plate Away During Squat)

Moderate Row or Bike

Active Spidermans

Plate Ground to Overhead

Faster Row or Bike

Push-up to Down Dog

Flutters Kicks (Holding Plate In Bench Press Lockout Position)

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon

Metcon (3 Rounds for reps)

AMRAP 5min:

27/20 Calorie Row

27 Thrusters (115/80)

27 CTB-Pull-ups

Rest 5 Minutes

AMRAP 5min:

21/15 Calorie Row

21 Thrusters (95/65)

21 Toes to Bar

Rest 5 Minutes

AMRAP 5min:

15/10 Calorie Row

15 Thrusters (75/55)

15 Pull-ups

28 Day Belly Blast

Circuit #3 Week #3 (AMRAP – Reps)

Tabata Style: 8 sets

20 sec Russian Twists

10 sec Rest

20 sec AbMat Sit-ups

10 sec Rest

*score lowest reps of twists and situps*

Monday: 8 sets

Tuesday: 8 sets

Wednesday: 10 sets

Thursday: Rest

Friday: 10 sets

Saturday:12 sets

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