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10/8/2018

7
Oct

10/8/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Single Unders

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

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 on box

Pigeon pose on box

Front rack stretch

Movement Prep and Coaching

Warm-up (No Measure)

10 movements today:

Box Jumps: Stand tall

5 hops

5 tuck jumps

5 box jumps

CTB Pullups: Hands wide Elbow Back

5 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Kettlebell Swings: Snap the hips

*With Workout Weight*

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Front Squats: Loose finger tips and shrug

Establish Front Rack Position

2 Pausing Front Squats

2 Front Squats

Toes to bar: Press Down

3 knees to chest

3 toes to bar

Push Press: Squeeze glute and quads

Establish Dip Position

3 Strict Press

3 Push Press

Deadlifts: Bar position

Establish Bottom Position

5 Deadlifts

Wall Balls: High Ball

3 Front Squat

3 Push Press

3 Wall Balls

Burpees: Feet replace hands

3 Frog Jumps

3 Burpees

Double unders:

:30 sec doubles

Metcon

Dirty Thirty (Time)

For Time:

30 Box Jumps (24/20″)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

30 Push Press (115/80)

30 Deadlifts (115/80)

30 Wall Balls (20/14)

30 Burpees

30 Double Unders

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