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12/26/2018

25
Dec

12/26/2018

CrossFit Templum – CrossFit

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Overview

3 postion clean strength work and then quick burner. 🙂 Weight selection is so important today due to the short window of time we have to move. With such limited time, we have to keep the intensity high to get the intended stimulus. Going too heavy actually makes it easier, as athletes spend more time resting than moving. Whenever we have built in rest in workouts, we want to reserve our rest for that time and not have it cut into our work time. If athletes are on the fence, let’s err on the lighter side of things so we are certain we’ll move for the entire three minutes each round.

Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Active Spidermans

Front Rack Stretch

Moderate Bike

Active Samson

Wrist Stretch

Hard Bike

Push up down dog

Bottom Squat Hold

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

Weightlifting

3 position hang squat clean (Build to a heavy single of the complex)

high-hang squat clean + above the knee hang squat clean + below knee hang squat clean

Metcon

Metcon (3 Rounds for reps)

3min AMRAP:

9/6 Calorie Assault Bike

9 Power Cleans (95/65)

Rest 3 Minutes

3min AMRAP:

9/6 Calorie Assault Bike

7 Hang Squat Cleans (115/80)

Rest 3 Minutes

3min AMRAP:

9/6 Calorie Assault Bike

5 Squat Cleans (135/95)

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