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2/8/2019

7
Feb

2/8/2019

CrossFit Templum – CrossFit

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Overview

* Looking to move for all 20 minutes today

* Choosing the right loading on the barbell and variation or rep number for the toes to bar will help us continue to move forward

Warm-up

Warm-up (No Measure)

“Rowling”

Sharing a rower with a buddy, athletes will complete 3 rounds of “Rowling”. The goal here is to land exactly on 100 meters without going over or under. If an athlete lands on 97 or 103 meters, their score is 3. If someone gets a “strike” by landing exactly on 100, they do not have to complete the penalty.

*Potential Penalties For Each Round Goes As Follows:*

Round 1: 2x PVC Overhead Squats

Round 2: 2x V-Ups

Round 3: 2x PVC Thrusters

Warm-up (No Measure)

20 Seconds:

PVC Pass Throughs

Push-up to Down Dog

Hollow Hold

Active Samson

Arch Hold

Active Spidermans

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)

Child Pose off Box

Box supported ankle stretch

Child pose off box

Metcon

Prep each movement

Metcon (AMRAP – Rounds and Reps)

AMRAP 20min:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row
Sub Front squats if needed

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