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11/1/2018

31
Oct

11/1/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills: Coaches Choice

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

Chest Stretch/Scorpion

Childs Pose

Movement Prep and Coaching

Warm-up (No Measure)

Front Rack Sandbag Lunges: Establish Bottom Position

4 Reverse Lunges (In Place)

Deadlifts:

45 Seconds Foam Roller Good Mornings

30 Seconds Barbell Hip Hinges (Hip to Knee)

10 Floor Push Downs (Mid-Shin to Knee)

5 Deadlifts

Build to Lighter Weight

Handstand Pushups:

10 Seconds Wall Hold

10 Seconds Tripod Hold

3 Kick-ups + Negative (No Press)

3 Strict Handstand Push-ups

*(If Using Dumbbells):

10 Seconds Overhead Dumbbell Hold

5 Light Dumbbell Strict Press*

Metcon

Metcon (Time)

4 Rounds:

21 Deadlifts (155/105)

15 Back Rack Sandbag Reverse Lunge (each leg) (30 total reps)

9 Strict Handstand Push-ups

RX+ Back Rack Barbell Reverse Lunge 155/105

Scale options:

Strict HSPU:

Strict DB Press, Inverted pushups, Feet on box HSPU, Kipping HSPU

Lunges: Body weight or DB’s

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