Call Us: (972) 591-3488

11/5/2018

4
Nov

11/5/2018

CrossFit Templum – CrossFit

View Public Whiteboard

Thought of the day

“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” -Bruce Lee-

Warm-up

Warm-up (No Measure)

:30 Seconds

Push-up to Down Dog

Active Samson

PVC Pass Throughs

Easy Single Unders

Active Spidermans

PVC Pass Throughs

Higher Single Unders

Slow Air Squat

PVC Pass Throughs

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)

Child Pose off Box :45 sec

Box Supported Ankle Stretch :30

Movement Prep and Coaching

Warm-up (No Measure)

Power Snatches: Smooth and Snappy

3 Snatch Grip Deadlifts

3 High Hang Jump Shrugs

3 Hang Muscle Snatches

3 Hang High Pulls

3 Snatch Drops

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Build to All Three Barbell Weights

Burpee Box Jump Overs: Jumping position

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Small Box Jumps

3 Workout Height Box Jumps

3 Burpees

3 Burpee Box Jump Overs

Double Unders: 2 mins practice

Warm-up (No Measure)

Power Snatches: Smooth and Snappy

3 Snatch Grip Deadlifts

3 High Hang Jump Shrugs

3 Hang Muscle Snatches

3 Hang High Pulls

3 Snatch Drops

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Build to All Three Barbell Weights

Burpee Box Jump Overs: Jumping position

3 Step-ups (Each Leg)

10 Small Hops

10 Tall Hops

3 Small Box Jumps

3 Workout Height Box Jumps

3 Burpees

3 Burpee Box Jump Overs

Double Unders: 2 mins practice

Metcon

Metcon (3 Rounds for reps)

“Triple Double”

5min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

8 Power Snatches (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

5min AMRAP:

Buy-In: 100 Double Unders

Immediately Into…

4 Power Snatches (115/80)

4 Burpee Box Jump Overs (24/20)
*weight should not be a limiting factor for this workout, keep it light and unbroken to achieve the correct stimulus*

*Do not spend more than 2mins on double unders*

*scale accordingly*

Leave a Reply