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1/29/2019

28
Jan

1/29/2019

CrossFit Templum – CrossFit

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Overview

In this mid range AMRAP workout, athletes will alternate hands every 5 repetitions on the dumbbell hang clean and jerk. This dumbbell weight should be something that athletes could do unbroken when fresh. The other weighted movement, the deadlift, should also be a weight that athletes could do unbroken (15+ reps) when fresh. There is no need to stand to full extension on the burpees, as the jump over the bar takes care of that. If unable to Assault bike, complete equal calories on a rower. Stagger by 3 minutes if short on equipment.

Warm-up

Warm-up (No Measure)

:30 sec each movement:

Easy Bike

Samson Stretch

Moderate Bike

Push-up to Down Dog

Faster Bike

Single Leg Deadlifts (no weigh)

With a light set of DB’s:

10 Stiff-Legged Deadlifts

5 Strict Presses

10 Elbow Rotations

5 Back Squats

10 Good Mornings

Mobility

Warm-up (No Measure)

Front Rack Stretch off the rig upright

Hamstring Stretch off the rig upright

Movement Prep and Coaching

Warm-up (No Measure)

Prep and explain bike and bar over burpees..Then..

DB Hang Clean and Jerks:

With a Lighter Weight:

3 Swings to Shoulder (Each Arm)

3 Strict Press (Each Arm)

3 Push Press (Each Arm)

3 Dumbbell Hang Clean and Jerks (Each Arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Hangnail”

AMRAP 16min:

30 Dumbbell Hang Clean and Jerks (50/35) (swith arms every five reps)

25/18 Calorie Assault Bike

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

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