12/4/2018
CrossFit Templum – CrossFit
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