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2/11/2019

10
Feb

2/11/2019

CrossFit Templum – CrossFit

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Overview

• Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00 – 20:00

• Score is the slowest of the 6 rounds

DUMBBELL POWER SNATCHES

• Choose a weight you can go unbroken with throughout the workout

• Alternating arms with each rep

BURPEES OVER DUMBBELL

• Burpees are completed lateral over the dumbbell

• Feet should pass over the bell, not around it

SHUTTLE RUNS

• Cones or tape set 10 meters apart

• Every touch with one point of contact counts as a repetition

Warm-up

Warm-up (No Measure)

Coaches Choice Line Drills

Mobility

Warm-up (No Measure)

Childs Pose off Dumbell

Chest stretch lying on the floor

Movement Prep and Coaching

Warm-up (No Measure)

This workout is about pushing your intensity…BUT you need to find an intensity that you stay with. Best way to accomplish this is use the first round as a “feeler.” Then build from there. If don’t correctly your first round might be your slowest.

Shuttle runs: No hand touch today. Forward lean and get low and small to have a quick change of direction.

DB Snatches:

*Each Arm With Lighter Weight:*

3 Jump Shrugs

3 High Pulls

3 Strict Presses (Elbow By Ear)

3 Muscle Snatches

3 Power Snatches

Burpees over DB: Feet jump over the DB not around. Again stay small and quick. Push your pace here.

Metcon

Metcon (Time)

“SHUT IT DOWN”

On the 4:00 x 6 Rounds:

12 Dumbbell Power Snatches (50/35)

12 Burpees Over Dumbbell

12 x 10 Meter Shuttles

*Score is Slowest Round*
*Note if you can not finish the first round in under 3mins you should probably scale reps back to 10 reps each exercise.*

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