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2/12/2019

11
Feb

2/12/2019

CrossFit Templum – CrossFit

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Overview

GENERAL

* Goal today is to move a moderately heavy weight and move well through strict upper body movements

POWER CLEANS

* One weight on the barbell for both movements, likely decided by the power clean

* Choose a weight you could cycle for 9+ unbroken when fresh

* Likely going singles during the workout

STRICT HANDSTAND PUSH-UPS

* Should be able to complete within 1-2 sets when fresh

* Should be able to string together sets within workout, not singles

* Athletes who don’t wish to compete in CrossFit can complete dumbbell strict presses

* Competitive athletes can reduce reps or complete with feet on box as subs or other scaled versions suggest by coach

FRONT SQUATS

* Looking to complete these in no more than 2 sets within the workout

* Barbell comes from the floor

STRICT PULL-UPS

* Should be able to complete within 1-2 sets when fresh

* Should be able to string together sets within workout, not singles

* Reducing reps, banded pull-ups, or ring rows are all good subs

*Kipping is NOT a good sub for today!!!

THE WHY

The strict variation of any movement will drastically improve the kipping or hip assisted variation when done correctly and often enough. No matter what athletes goals are, everyone benefits from more strict work. Athletes who are already proficient at the kipping version can train strict movements to increase their capacity. Athletes who aren’t that strong at kipping, or do not have many or any strict pull-ups or handstand push-ups, can increase their strength with consistent strict pressing and pulling.

Warm-up

Warm-up (No Measure)

1 Minute

Active Samson

Walkouts

Slow Air Squats

45 Seconds

Active Samson

Walkouts

Slow Air Squats

30 Seconds

Active Samson

Walkouts

Slow Air Squats

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

Banded Lat Stretch

Movement Prep and Coaching

Warm-up (No Measure)

HSPU:

10 Seconds Handstand Hold on Wall

10 Second Tripod Position Hold

3 Lowers From Handstand to Tripod

1-3 Strict Handstand Push-ups

Strict Pullups:

10 Scap Pull-ups

10 Seconds Active Hollow Hang on Bar

1-3 Strict Pull-ups

Power Cleans:

5 Clean Deadlifts

3 High Hang Power Cleans

3 Hang Power Cleans

5 Power Cleans

Front Squats:

5 Pausing Front Squats (Pause in Bottom and Half Way Up)

5 Front Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

“Top Heavy”

AMRAP 18min:

9 Power Cleans (155/105)

12 Strict Handstand Push-ups

9 Front Squats (155/105)

12 Strict Pull-ups

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