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10/24/2018

23
Oct

10/24/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Push-up to Down Dog

Moderate Row

Active Samson + Air Squat

Faster Row

Active Spidermans

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

2 rounds: (narrower grip round 2)

:30 PVC pass through

:30 PVC OHS

Weightlifting

5 Pausing PVC Overhead Squats (Pausing at Quarter Squat, Above Parallel, Parallel, Below Parallel)

– – – – – – – – – – – – – – – – – –

10 PVC Overhead Squats (No Pause)

– – – – – – – – – – – – – – – – – –

5 Empty Barbell Pausing Overhead Squats

– – – – – – – – – – – – – – – – – –

5 Empty Barbell Overhead Squats (No Pause)

Overhead Squat (Build to a heavy set of 3 reps)

If you don’t have the mobility then build to a heavy set of 3 Front Squat and log accourdingly

Metcon

Metcon (Time)

“Groundbreaking”

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

*Scale to Front squat if needed*

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