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2/5/2019

4
Feb

2/5/2019

CrossFit Templum – CrossFit

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Overview

* Bar muscle-ups are the big movement on paper

* Athletes with goals of competing in the sport can complete bar muscle-ups or a progression

* Athletes with goals outside of the gym can complete 10 pull-ups or 5 strict pull-ups

Warm-up

Warm-up (No Measure)

:30 Sec Movvements:

PVC Straight Legs Swings (30 Right / 30 Left)

Straight Leg

Walkouts

Jumping Jacks

Active Spidermans

Single under

Air Squats

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

:30 PVC Lat Stretch

:30 PVC Over head squats

Movement Prep and Coaching

Warm-up (No Measure)

Double under practice: 2-3mins

Bar Muscle Up/Pullups:

10 Scap Retractions

5 Kips

5 Kip with Lat Pressdowns

5 Kip and kick downs

1 Bar Muscle Up

Power Snatch:

5 Snatch Grip Deadlifts

5 Snatch High Pulls

3 High Hang Power Snatches

3 Hang Power Snatches

3 Power Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

“Dubble Bubble”

AMRAP 15min:

25 Double Unders

5 Power Snatches (115/75)

25 Double Under

10 Pullups or 5 Strict Pullups

RX+ 5 Bar Muscle ups

135/95 PS

Metcon (AMRAP – Rounds and Reps)

“Dubble Bubble”

AMRAP 15min:

25 Double Unders

5 Power Snatches (115/75)

25 Double Under

10 Pullups or 5 Strict Pullups

RX+ 5 Bar Muscle ups

135/95 PS

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