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1/8/2019

7
Jan

1/8/2019

CrossFit Templum – CrossFit

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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

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