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1/30/2019

29
Jan

1/30/2019

CrossFit Templum – CrossFit

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Overview

There is a heavy squat focus on this two part workout. The tempo back squats in part one are all about control. Athletes will spend 7 seconds descending to the bottom before pausing for a 3 count. While there are only 2 reps, the time under tension is high. Athletes have the option to build or stay at a challenging weight across. Within the workout, the weight on the dumbbells should be something that athletes could complete 20+ repetitions unbroken when fresh. A good rule of thumb is that athletes shouldn’t have to take more than 1 planned break on the dumbbells later in the workout. There are 300 total double unders within the workout, with the workout ending on the rope. Let’s choose a variation or rep number that allows for somewhere around 30-45 seconds of work per round.

Warm-up

Warm-up (No Measure)

30 Seconds

Jumping Jacks

Slow Air Squats

Easy Single Unders

Cossack Lunges

Higher Single Unders

Active Spidermans

2-3min Double under practice

DB Warm-up:

5 Dumbbell Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Strict Press

5 Bent Over Rows

10 Banded Side Step Lt and Rt.

Ankle stretch :60 sec each leg

Weightlifting

Tempo Front Squat (5 sets of 2 reps)

7 sec eccentric phase and 3 sec active pause at the bottom.

Metcon

Prep DB Front Squats: Posture and positioning

Metcon (Time)

“After Party”

1-2-3-4-5-6-7-8-9-10:

Dumbbell Front Squats (50’s/35’s)

After Each Round: 30 Double Unders

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