11/26/2018
CrossFit Templum – CrossFit
Warm-up
Overview
Today these short three minute windows, score will be total calories accumulated on the rower. That being said, we want to make it to the rower each and every round. Choosing the right weight and/or modifying the rep schemes can help accomplish this. The weights should be loads that you can complete at least 25, 20, 15, and 10 repetitions unbroken respectively. If athletes are on the fence, lighter is better. If short on rowers, stagger heats on opposite three minute intervals. If mobility hinders movement then perform front squats instead of Overhead squats.
Warm-up (No Measure)
30 Seconds
Easy Row
Supine PVC Overhead extension/supermans
Easy-Moderate Row
PVC Pass Throughs
Moderate Row
Air Squats
Faster Row
PVC Overhead Squats
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
Weightlifting
Back Squat (Complete a set of 8,6,4 and 2)
Log your set of 2. Each set should be challenging. Goal is to develop strength not to find a 2 rep max.
Metcon
Prep Overhead squats or Front squats and determine load
Metcon (4 Rounds for reps)
AMRAP 3:
21 Overhead Squats (75/55)
21 Bar over Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (95/65)
18 Bar over Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (115/75)
15 Bar over Burpees
Max Calorie Row
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (135/95)
12 Bar over Burpees
Max Calorie Row
RX+
95/65
115/80
135/95
155/105
