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2/13/2019

12
Feb

2/13/2019

CrossFit Templum – CrossFit

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Overview

GENERAL

* Push Jerk focused two part workout

* Repeat from 10.15.18 Time to test our fitness!

DOUBLE UNDERS

* Should be able to complete unbroken when fresh

* Subs: 90 Singles, Reduce Reps, or 1 Minute of Practice

BIKE

* Subs: Equal Row Calories

PUSH JERKS

* Big movement of the workout

* Choose a weight you can complete unbroken when fresh and within 2 sets during the workout

LOGISTICS

* Stagger by 2-3 minutes if short on bikes

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Bike

Active Samson

Moderate Bike

Active Spidermans

Faster Bike

Push-up to Down Dog

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Push Jerk Prep:

3 Dip & Hold

3 Dip & Drives

3 Push Press

.

*Without a Barbell:*

3 Jump and Lands (Hands at Sides)

3 Jump and Lands (Thumbs on Shoulders)

3 Jump and Punch (Extend Arms Overhead After Jump)

.

5 Push Jerks

Push Jerk (Build to a heavy set of 3)

Metcon

2-3mins Double under practice

Squeaky Wheel (AMRAP – Rounds and Reps)

15min AMRAP:

60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks (115/85)

RX+ 165/110

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