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3/20/2019

19
Mar

3/20/2019

CrossFit Templum – CrossFit

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Overview

Weightlifting Wednesday

*upper body focus today with a heavy bench and the metcon*

Warm-up

Warm-up (No Measure)

30 Seconds

Forward and Back Hops to Plate

Down Dog

In and Out Hops to Plate

Up Dog

Plate Ground to Overhead

Push-up Plank Hold

Plate Floor Presses

Hollow Hold

Hands on Plate Mountain Climbers

Arch Hold

*Warmup Completed With a 15/10# Plate. 25# RX+ 😉

Mobility

Warm-up (No Measure)

Chest Stretch off rig

Dead Bar hang

Weightlifting

Prep Bench Press Points of contact and technique

Bench Press (Build to a heavy set of 3)

Movement Prep and Coaching

Warm-up (No Measure)

Double unders:

2min practice

Toes to bar: Prep

Focus on pressing arms down

Push-ups: No worming

Metcon

Metcon (AMRAP – Rounds and Reps)

“Double Pits and Chesty”

AMRAP 12min:

40 Double Unders

20 Push-ups

10 Toes to Bar

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