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10/29/2018

28
Oct

10/29/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row or Bike

Active Samson + Air Squat

Moderate Row or Bike

Active Spidermans

Faster Row or 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)

Wrist Stretch :30 sec

Ankle Stretch :30 sec

Front Rack Stretch 30sec

Movement Prep and Coaching

Warm-up (No Measure)

Rowing: Timing of acceleration

Demo: Early, Late, and Even Accel

Thruster: Timing and opening the hips

5 Pausing Air Squats (Thumbs on Shoulders)

5 Pausing Front Squat

5 Front Squats

5 Push Press

5 Thrusters (Pausing in Bottom)

5 Thrusters

Build to workout Weight

Metcon

Blitzen (Time)

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/80)

Scale options:

Weight on thruster

Use Dumbells

Sub out bike for non RX’ers

*6 Week Challengers can partner up and alt movements so they can have some built in rest time if needed.*

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