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10/12/2018

11
Oct

10/12/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Child Pose

Wrist Stretch

Bottom Squat Hold

Weightlifting

Front Squat (Build to a heavy single 5 sec eccentric;3 sec hold)

Movement Prep and Coaching

Warm-up (No Measure)

Toes to bar: Head back-Head through

10 Scap Pull-ups

10 Kip Swings (Focusing on Head Position)

3 Knees to Chest

3 Toes to Bar

Thrusters: Head back and through (delay the press)

5 Slow Strict Press (Focusing on Head Position)

5 Push Press

5 Front Squats

5 Thrusters

Build to Workout Weight

Metcon

**Scoring Chart:**

Finish 3’s: 9 Reps

Finish 6’s: 27 Reps

Finish 9’s: 54 Reps

Finish 12’s: 90 Reps

Finish 15’s: 135 Reps

Finish 18’s: 189 Reps

Finish 21’s: 252 Reps

Nine Yards (AMRAP – Reps)

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

6 Thrusters (95/65)

6 Toes to Bar

6 Calorie Bike

9 Thrusters (95/65)

9 Toes to Bar

9 Calorie Bike

….

Up by (3’s) until finish.
Weight should be something you could do 21+ when fresh.

Same cals for row

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