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3/6/2019

5
Mar

3/6/2019

CrossFit Templum – CrossFit

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Overview

* Overhead squat focused two part workout

* Stimulus is to get 4+ rounds today (1 round every 3 minutes)

*Heavy single in part 1 today

*OHS

Warm-up

Warm-up (No Measure)

3 Rounds

30 Seconds Active Samson

30 Seconds Air Squat (Arms Up)

2 Rounds

30 Sec PVC Snatch Deadlifts

30 Sec PVC Pass Throughs

30 Sec PVC Overhead Squats

1 Round

10 Barbell Snatch Grip Deadlift

10 Snatch Grip Behind the Neck Push Press

10 Overhead Squats

Movement Prep and Coaching

Warm-up (No Measure)

Strict Pullups:

10 PVC Banded Pull Downs

10 Scap Pull-ups

5 Straight Arm Press Downs

1-3 Strict Pull-ups

Deadlifts:

10 Banded PVC Deadlifts

10 Empty Barbell Deadlifts

Overhead Squats:

10 Banded Overhead Squats

10 PVC Overhead Squats

5 Barbell Overhead Squats

Weightlifting

Overhead Squat (Build to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

Pins and Needles

AMRAP 12min:

5 Strict Pull-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

RX+ 115/85

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