4/11/2018

CrossFit Templum – CrossFit

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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