1/8/2019
CrossFit Templum – CrossFit
Overview
“Fuller Circle” is a Class repeat workout from February 15, 2017. Men and women will each complete the same amount of meters on the rower in the middle. With quite a few double unders, looking to spend no more than three minutes on each set (6 minutes total) in order to get the right stimulus. If we are short on bikes today, we can stagger by 4-5 minutes.
THE WHY
Today’s workout has a high skill movement (double unders) sandwiched between some lower skill movements (the machines). We put a time limit on these to encourage athletes to keep moving forward and to choose what is best for them. No athlete is going to stop rowing or biking, but the workout can come to a standstill without the right rep number, variation, or time limit on the rope. The goal today isn’t to get stuck anywhere. While the rope will be challenging for sure, it should be in the sweet spot of challenging. Not too easy, not too hard. We’re looking for just right.
Warm-up
Warm-up (No Measure)
:60 Seconds
Easy Bike or Row
Active Samson + Air Squat
:40 Seconds
Medium Bike or Row
Active Spidermans
:20 Seconds
Fast Bike or Row
Push-up to Down Dog
Mobility
Warm-up (No Measure)
Ankle stretch on upright
Movement Prep and Coaching
Warm-up (No Measure)
Assault Bike Movement Prep
Establish Sitting Position
15 Seconds Easy
10 Seconds Moderate
5 Seconds Hard
Row Movement Prep
Establish Sitting Position & Strap Tightness
15 Seconds Easy
10 Seconds Moderate
5 Seconds Hard
Double unders: Wait
Movement Prep
1 Minute of Single Repetitions For Quality: Single Unders
30 Seconds of Single Unders
1 Minute of Single Repetitions For Quality: Double Unders
30 Seconds of Double Unders
Metcon
Fuller Circle (Time)
For Time:
50/35 Calorie Assault Bike
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Assault Bike
