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12/19/2018

18
Dec

12/19/2018

CrossFit Templum – CrossFit

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Overview

“Our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind. One needs functional competence to stay out of the nursing home. The other one wants functional dominance to win medals.” -Greg Glassman-

There are some movements that we believe are better suited for those looking to compete in the sport than for those whose main goals are to be healthy, look better naked, or play sports with their kids/friends. The handstand push-up is one of these. While strict is a safer variation than kipping, simply pressing with the upper body is likely a better option for someone with no goals of competing in the sport.

For those who do have goals of competing in the sport, but do not quite have strict yet, reducing the reps or doing handstand push-up with feet on a box will help them get to where they want to be. These subs are appropriate for people who want to compete, where upright pressing is better suited for our everyday athletes.

Warm-up

Warm-up (No Measure)

1 Minute

Wide PVC Pass Throughs

Active Samson

1 Minute

PVC Around the Worlds

Active Spidermans

1 Minute AMRAP (For Quality)

3 Push-ups

5 Sit-ups

7 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

Mobility

Warm-up (No Measure)

Narrow PVC Pass throughs

PVC Hinge Drill

Weightlifting

Overhead Squat (Build to a heavy set of 5)

“Wrap Lats around rib cage” Elbows down

Back Squat (5-5-5-5-5)

If new build to heavy set of 5 or if you need to work on strength and squat mechanics.

Movement Prep and Coaching

Warm-up (No Measure)

Handstand Pushups: Maintain Midline

:15 Second Handstand Hold Against Wall (Athletes Not Doing HSPU: Hold Bar Overhead or Push-up Position)

3 Kick Ups & Lowers (Athletes Not Doing HSPU: 3 Presses with Negative at Lighter Weight)

3 Strict Handstand Push-ups (Athletes Not Doing HSPU: 3 Presses at Workout Weight)

Movement Substitutions:

Handstand Push-ups with Feet on Box

5 Barbell Strict Press

15 Push-ups

Deadlifts: Light and unbroken

5 Romanian Deadlifts

5 Hip Hinges (Hips to Knees)

5 Full Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

5 Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

RX+ Strict HSPU

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