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11/13/2018

12
Nov

11/13/2018

CrossFit Templum – CrossFit

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Overview

We can place every functional movement we do into one of three categories. The first is monostructural, or cardio movements (rowing, biking, or running). The second category is gymnastics, or movements where we are controlling our own bodyweight (push-ups, pull-ups, burpees). The third category is simply weightlifting (snatches, cleans, squats, deadlifts). The reason we combine these different types of movements, vary the times of the workouts, and vary the weights being used is to create athletes who are good at any possible task that is thrown at them. We don’t want every day to be completed balanced, but today is a good example of a class that combines all three types of movements into one workout.

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Easy Jog Shuttle

Walking Spiderman Stretch

45 Seconds

Moderate Bike

Moderate Jog Shuttle

Walking Samson Stretch

30 Seconds

Faster Bike

Faster Jog Shuttle

Bear Crawl

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)

Wrist Stretch 45sec

Chest Stretch 45sec

Child Pose 45sec

Movement Prep and Coaching

Warm-up (No Measure)

Assault Bike: Burst then settle

10 sec burst

20 sec pace

Bar over burpees: Kick heels up rather than tuck knees

Power Snatch:

2 High Hang Jump Shrugs

2 Hang Jump Shrugs

2 Jump Shrugs

2 High Hang High Pulls

2 Hang High Pulls

2 High Pulls

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Build to Lighter Weight

Metcon

Metcon (Time)

“Rush Hour”

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Lateral Barbell Burpees

6 Power Snatches (115/80)

RX+ 135/95

*Score is slowest round*

If unable to use bike sub 15/12 Calorie Row

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