11/9/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds
Easy Shuttle Run
Walking Quad Stretch
Walking Knee to Chest
Moderate Shuttle Runs
Walking Samson
Straight Legged Bear Crawl
Faster Shuttle Runs
Crab Walk
Spidermans 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)
2 Rounds (Slightly More Narrow for 2nd Round):
PVC Pass Throughs – :30
PVC Overhead Squats – :30
Movement Prep and Coaching
Warm-up (No Measure)
Pullups:
15 Second Hollow Hold on Floor
15 Second Arch Hold on Floor
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
Air Squat: Full range weight through heels
5 Pausing Air squats
5 air squat controlled
5 fast air squats
Pushups: Stability
20 Second Push-up Plank Hold
5 Push-ups
Overhead Squats:
5 Paloff Presses (Each Side)
5 Squatting Paloff Presses (Each Side)
5 Pausing PVC Overhead Squats
5 PVC Overhead Squats
5 Empty Barbell Pausing Overhead Squats
Build to Lighter Weight
Metcon
The Overhead Squat is a challenging movement for many. There are so many aspects of physical fitness that go into this movement. Strength, flexibility, and accuracy are just a few on this list. One of the reasons we do overhead squats is because it works and challenges so many of these skills that the back squat and front squat do not. An athlete who can back squat a house, but can’t overhead squat an empty bar likely doesn’t have any issues with strength. More back squatting isn’t the answer for this athlete, rather mobility work and a lot of reps with a PVC pipe. An athlete who has a perfect technique, but can’t get past an empty bar would be someone in need of more strength. The overhead squat can be used as a great assessment tool of athletes biggest areas of improvement. Rather than avoiding it, we can use where we are currently as an analysis of what we can be doing to improve our fitness.
Metcon (AMRAP – Rounds and Reps)
“Cover Girl”
18min AMRAP:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds “Cindy”
*only score reps rounds and reps of Cindy*
Cindy= 5 pullup, 10 pushups, 15 air squats