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12/17/2018

16
Dec

12/17/2018

CrossFit Templum – CrossFit

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Overview

With three barbell movements in today’s 21-15-9 style workout, the limiting factor with weight is likely the push jerk. We can choose our weight based on this movement. This should be something we could complete 25+ repetitions unbroken when fresh.

Could vs. Should is something we talk to our athletes about on a daily basis. An athlete who can do some push jerks at 115# could do this workout as prescribed, but it would take them an hour, which would miss the desired stimulus. The goal is not to do the workouts as written. The goal is to get the appropriate workout for you everyday, work on mechanics and consistency, and the layer in intensity to the point where members are training at their threshold. That sweet spot is where the magic happens. Let’s do what we should, not what we could.

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Shuttle Run

Quad Stretch

Knee to Chest

Straight Leg Kicks

Moderate Shuttle Run

Side Lunge

Walking Samson

Walking Spiderman

Faster Shuttle Run

Push-up to Down Dog

Air Squats

Side Shuffles

Mobility

Warm-up (No Measure)

Couch Stretch

Wrist Stretch

Child Pose off Box

Movement Prep and Coaching

Warm-up (No Measure)

Box Jump Over, Front Squats, Cleans and Push Jerks: Jump off Box Demo

Lateral Barbell Over Burpees:

Pacing and stay low

CTB or Pullups:

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups

3 Chest to Bar Pull-ups

Metcon

Metcon (Time)

“Belly Flop”

21-15-9

Box Jump Overs (24/20)

Power Cleans (95/65)

Pull-ups

Front Squats (95/65)

Lateral Barbell Burpees

Push Jerks (95/65)

RX+ 115/80 and CTB Pullups

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