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2/18/2019

17
Feb

2/18/2019

CrossFit Templum – CrossFit

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Overview

Today we have a two part workout with Back Squats for strength and then a chipper workout with a a common benchmark at the end. For those that want more of a challenge we will add some more skill movements. If you are not efficient with these movements today is not the time to practice them.

Warm-up

Warm-up (No Measure)

1min

Easy Bike or Row

Slow Air Squats

45 sec

Moderate Bike or Row

Med Ball Thrusters

30sec

Fast Bike or Row

Jump Squats

Warm-up (No Measure)

1min

Easy Bike or Row

Slow Air Squats

45 sec

Moderate Bike or Row

Med Ball Thrusters

30sec

Fast Bike or Row

Jump Squats

Mobility

Warm-up (No Measure)

30 sec Med Ball Front squat hold

Lizard Lunge each side

Lying hamstring stretch on the rig each leg

Weightlifting

Back Squat (5-4-3-2-1-1 )

5@70%

4@75%

3@80%

2@85%

1@87%

1@90% Not a PR

*beginners just work proper movement coaches will let you know if you can increase weight*

Metcon

*Discuss scaling options and prep movements*

*equal cals on the rower or run 600 meters*

Meatball (Time)

For Time:

75 Wall Balls 20/14#

35/25 Cal Bike

10 rounds of Cindy

*1 round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats*

RX+ Instead of Cindy

Complete:

6-9-12-15

CTB Pullups

Kipping HSPU

DB Front Squats 50/35#
*scale back reps if needed or mix the RX and RX+ work if you want depending on your goals.*

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