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2/15/2019

14
Feb

2/15/2019

CrossFit Templum – CrossFit

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Overview

GENERAL

• Three separate couplets, with decreasing rep scheme and increasing difficulty on the squatting movement

• Go right from one couplet to the next with no rest between

ROW

• Women will row 15-10-5 calories

SQUATTING MOVEMENTS

• Choose one weight based on the thruster

• Should be something you can complete 25+ unbroken when fresh

TOES TO BAR

• Choose a variation you could get the 15 unbroken when fresh

• Better to adjust the variation and not the rep scheme to keep the numbers simple

BURPEES OVER THE BAR

• Burpees are lateral over the bar

LOGISTICS

• Stagger by 5-6 minutes if short on rowers or sub bike or run

Warm-up

Warm-up (No Measure)

40 Seconds

Easy Row

Straight Leg Stretch to Squat*

30 Seconds

Moderate Row

Air Squats

20 Seconds

Faster Row

Squat Jumps

*Grab under the toes with legs as straight as possible, pull down into squat, then stand

Clean Drills (No Measure)

Complete:

3×5 Back squat BNPP (behind neck push press)

3×5 Clean hi-pulls

3×5 Clean pull unders

Mobility

Couch Stretch 1min each leg

Movement Prep and Coaching

Do it 🙂 Coaches choice

Metcon

Metcon (Time)

“Waterfall”

21 – 15 – 9

Row Calories

Front Squats (95/65)

15 – 12 – 9

Toes to Bar

Hang Squat Cleans (95/65)

12 – 9 – 6

Burpees over Bar

Thrusters (95/65)

RX+ 115/85

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