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12/7/2018

6
Dec

12/7/2018

CrossFit Templum – CrossFit

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Warm-up

Overview

Taking on a partner version of the classic CrossFit benchmark workout, Barbara. Splitting reps up as they see fit, teams will complete all the reps at one station before moving on to the next. One athlete works at a time while the other rests. If one partner is doing banded pull-ups, while the other does kipping, the reps will still count equally towards their score. Note any movement modifications in notes when logging scores.

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Warm-up (No Measure)

30 Seconds:

Air Squats

Active Spidermans

Active Samson

Push-up to Down Dog

Duck Walks

Warm-up (No Measure)

“Pizza Tag”

Every athlete in class gets an AbMat. The AbMat is to be held overhead, similar to a pizza or tray of food. Athletes run around the gym trying to knock over other athletes pizzas while attempting to keep their pizza safe. Every time an athlete has their AbMat hit the ground, they must perform 5 air squats before getting back in the game. Play one or two rounds with a time cap and/or play elimination, where last person standing is deemed the winner. You can put a twist on the game where athletes must switch the hand they hold the AbMat in every time it hits the ground.

Mobility

Warm-up (No Measure)

Chest Stretch

Bottom Squat Hold

Metcon

Prep each movement: Pullups, Pushups, Situps and Air Squats

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Air Squats

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