14
Nov
11/15/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills: Coaches choice
DB Warmup:
2 rounds:
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges each side
Mobility
Warm-up (No Measure)
Pigeon Pose
Lizard Lunge
Child Pose
Movement Prep and Coaching
Warm-up (No Measure)
DB Snatch:
*Each Arm With Lighter Weight:*
3 Deadlifts
3 Jump Shrugs
3 High Pulls
3 Strict Press
6 Alternating Dumbbell Snatches
– – – – – – – – – – – – – – – – – –
*With Workout Weight:*
6 Alternating Dumbbell Snatches
Rowing: Banded Row Drill
Leg Drive focus
Strict Pull-ups:
10 sec dead bar hang
10 scap pulls
1-3 strict pullups
*no kipping today scale to band or other strict subsitute*
Metcon
Metcon (Time)
5 Rounds:
25/18 Calorie Row
12 Dumbbell Snatches (50/35)
10/7 Strict Pull-ups
RX+ 70/50
*full range of motion*
*Dead hang*