12/4/2018

CrossFit Templum – CrossFit

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Overview

Two part, all barbell workout today. To start things out, athletes will have to build to heavy sets of 5, 4, 3, 2, and 1 from the rack. Within the workout, we’ll be looking to climb as high as possible by 3 reps until the 7 minutes is up. With the push jerk likely being the limiting factor here, athletes should should a weight that they are capable of push jerking for 25+ unbroken repetitions when fresh. Reference rep cheat sheet below for recording scores:

Finish 3’s: 9 Reps

Finish 6’s: 27 Reps

Finish 9’s: 54 Reps

Finish 12’s: 90 Reps

Finish 15’s: 135 Reps

Finish 18’s: 189 Reps

Warm-up

Warm-up (No Measure)

30 Seconds

Active Spidermans

Plate Ground to Overhead

Active Samson

Plate Squats (Pressing Away)

Push-up to Down Dog

Plate Overhead Reverse Lunges

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)

Wrist Stretch

Front Rack Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Push Jerk:

3 Reps:

3 Second Hold in Dip

3 Second Hold in Catch

Hang Power Cleans:

3 Reps:

3 Second Hold at Knees

3 Second Hold at Pockets

3 Second Hold in Catch

Deadlifts:

3 Reps:

3 Second Hold at 1 Inch

3 Second Hold at Knees

3 Second Hold at Pockets

Stand

Weightlifting

Push Jerk (Build to a heavy single 5-4-3-2-1)

Metcon

Metcon (AMRAP – Reps)

7min AMRAP:

3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80)

6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80)

9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80)

RX+ 135/95

…

Climb by 3 Reps Until the Finish