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12/10/2018

9
Dec

12/10/2018

CrossFit Templum – CrossFit

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Overview

2 part workout today starting with Back Squats. Make sure to move well, but we want all sets to be challenging. Then we have a Benchmark workout that should be short and sweet. Think Fran like. 🙂

We name daily workouts because it is a fun way to attach a feeling to them and create a straightforward point of reference. Saying “We did Freddy Krueger today” or asking “Have you tried Death Race?” is easier and more meaningful than listing the exercises and rep schemes. These names also make it simple to repeat them in the future. Going back to compare scores, you can refer to the name and not just the movements.

Warm-up

Warm-up (No Measure)

:30 Seconds

Quad Stretch

Right Arm Farmers Carry

Active Samson

Left Arm Farmers Carry

Active Spidermans

Right Side Kettlebell Deadlift

Slow Air Squats

Left Side Kettlebell Deadlift

Push-up to Down Dog

Kettlebell Goblet Squats

(Using 1 Light Kettlebell)

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Ankle Stretch and Pigeon Pose

Weightlifting

Back Squat (3 set of 5 reps (same challenging load))

Movement Prep and Coaching

Warm-up (No Measure)

Kettlebell Swings:

With a Lighter Kettlebell:

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

With Workout Kettlebell:

5 Russian Swings

5 Full Swings

Burpess: Heels down and full extension

Metcon

Freddy Krueger (Time)

21-15-9

Kettlebell Swings 70/53#

Burpees

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