4/11/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds each movement
Jumping Jacks
Push-up to Down Dog
Single Unders (alt. feet)
Spiderman Crawl
Single Unders
PVC Good Mornings
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
PVC Pass Throughs :30 Sec
PVC Hinge :60 Sec
PVC Hinge: (Partner) Athletes will start by placing the PVC pipes vertically running along the back of the body with three points of contact. The goal is to keep the PVC in contact with the back of the head, between the shoulder blades, and the lower back throughout the whole hinge pattern.
Movement Prep and Coaching
Warm-up (No Measure)
HSPU:
10 Second Lockout Hold
2 Lowers to Tripod
2 Strict Handstand Push-ups
Scale Movement Options:
Reduce Reps
Dumbell Strict Press
Double Unders:
:15 Seconds Tight Hopping
:15 Seconds Single Unders
:15 Seconds Double Under Attempts
Scaled Movement Options:
Reduce Reps
60 Single Unders
30 Seconds of Double Under Attempts
Deadlift:
3 Slow Top-Down Deadlifts (Breathing at Top)
3 Full Deadlifts
Weightlifting
Deadlift (Build to a heavy set of 5 reps)
Metcon
Detention (AMRAP – Rounds and Reps)
12min AMRAP:
6 Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders
RX+ Strict HSPU
255/175