Call Us: (972) 591-3488

4/10/2019

9
Apr

4/10/2019

CrossFit Templum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Active Samson

Barbell Bent Over Rows

Higher Single Unders

Pausing Air Squats

Barbell Standing High Pulls (No Hips, Just Elbows High)

Faster Single Unders

Push-up to Down Dog

Barbell Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Jerk Drive: Technique focus

vertical torso

high elbows

weight through the heels

Front Squat: Tempo Focus

Time under tension to improve control and strength

Weightlifting

Jerk Drive (4 set of 3 increasing weight start with 70% SJerk)

An accessory movement designed to improve efficiency in going overhead, the jerk drive allows the athlete to utilize hip extension and leg drive to power the bar overhead.

Front Squat (5 sets of 1 rep (tempo))

5 secs eccentric, 3 sec pause in bottom, 3 sec pause at parallel

50%

55%

60%

62%

65%

Metcon

Quick pullup prep

Heartbreak Kid (Time)

3 Rounds:

10 Front Squats (165/110)

20 Pull-Ups

50 Double Unders

RX+ 185/135 and Chest to Bar Pullups

Leave a Reply