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10/15/2018

14
Oct

10/15/2018

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)

Front Rack Stretch

Wrist Stretch

Ankle Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Jerk Drills: Minimize Dip

3 Dip & Hold

3 Dip & Drives

3 Push Press

*Without a Barbell:*

3 Jump and Lands (Hands at Sides)

3 Jump and Lands (Thumbs on Shoulders)

3 Jump and Punch (Extend Arms Overhead After Jump)

**With Barbell**

5 Push Jerks

Build to Lighter Weight

Double unders: Bound not jump

*Without Ropes:*

5 Small Jumps

5 Tall Jumps

5 Small Bounds

5 Tall Bounds

*With Ropes:*

15 Seconds Easy Single Unders

15 Seconds Higher Single Unders

15 Seconds Double Unders

Metcon

Squeaky Wheel (AMRAP – Rounds and Reps)

15min AMRAP:

60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks (115/85)

RX+ 165/110

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