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1/7/2019

6
Jan

1/7/2019

CrossFit Templum – CrossFit

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Overview

With much of the metcon coming down to the hang power cleans, we’ll dial that movement in during part one before moving on to the Hero Workout, “DT”. Looking to keep “DT” metabolic and not so much limited by strength. We want athletes to choose a weight that they could complete one full round unbroken without a doubt if they needed to. Strategy will call for a different approach, but this more moderate load will allow for the proper stimulus.

THE WHY

With three movements, it is likely that at least one movement will be a limiting factor for athletes. Some athletes may be really good pulling this weight off the ground, but struggle a little more with getting it overhead. That’s ok. Choosing our workout weight based off our limiting factor is what gets athletes the best possible workout. In this case, it should be something that the athletes can get those 6 push jerks unbroken with every round. Does this mean the deadlifts will be lighter? Yes. However, it is now the speed, not weight, that increases the overall effectiveness of the workout.

Warm-up

Warm-up (No Measure)

1 Minute Movements:

Active Spidermans

PVC Pass Throughs

Active Samson

PVC Lat Stretch

Push-up to Down Dog

PVC Front Squats

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Deadlifts: Hinge not squat

5 Empty bar deads to top of knee

5 mid shin

5 full deadlifts

Hang Power Cleans: Pull body under not bar up

5 empty bar pullunders

5 High hang cleans

5 hang cleans

Push Jerks: Establish The Catch/Front Rack

5 strict presses

5 push presses

5 push jerks

Weightlifting

Hang Power Clean (Build to a heavy double)

*Beginners focus on form and determine workout weight for the metcon*

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Again hang cleans or push jerks will be limiting factor here. Push jerks should be light enough that every set is unbroken. Beginners lets focus on a strict press or push press rather than jerk.

Extra Credit

2k Row (Time)

Max Effort 2k Row

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