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11/26/2018

25
Nov

11/26/2018

CrossFit Templum – CrossFit

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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

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