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10/17/2018

16
Oct

10/17/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Body Weight Good Mornings

:45 Seconds

Active Spidermans

Light Banded Good Mornings

:30 Seconds

Push-up to Down Dog

Front Plank Hold

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 at hip not knees

10 Hinges with PVC Pipe against box or foam roller (drill)

5 Empty Barbell Hinges (Hip to Knee)

5 Empty Barbell Deadlifts

*Build to Workout Weights*

Burpees:

Establish Bottom Position

3 Push-ups

3 Frog Hops

3 Burpees

Metcon

Metcon (3 Rounds for reps)

5min AMRAP:

Buy-In: 35/25 Calorie Assault Bike

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

5min AMRAP

Buy-In: 25/20 Calorie Assault Bike

Directly Into…

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes

5min AMRAP

Buy-In: 15/10 Calorie Assault Bike

Directly Into…

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

*only score total reps on deads and burpees*

In place of bike:

35/25, 25/20, 15/10 Calorie Row

600 Meter Run, 400 Meter Run, 200 Meter Run

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