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4/14/2018

13
Apr

4/14/2018

CrossFit Templum – CrossFit

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Warm-up

Partner Rowling (No Measure)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. 7 minutes time cap

Warm-up (No Measure)

100 meter run (easy)

20 yd Spiderman crawl

100 meter run (medium)

20 yd Samson Lunge

100 meter run (fast)

10 Pushup to Down Dog

Mobility

Warm-up (No Measure)

Chest/Low Back Stretch :60 sec

Childs Pose :60 sec
Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Alternate between sides for one minute, focusing on breathing, before switching.

Movement Prep and Coaching

Warm-up (No Measure)

Row: Row Mechanics

:30 sec rowing each athlete

Burpee: Efficiency

3 pushups

3 Frog Hops

3 Burpees

Shuttle Run: Change direction

Reach and touch

Kettlebell Swing: Load and explode

5 Kettlebell deads

5 Russian Swings

5 American Swings (workup to workout weight)

Metcon

Super Saturday Partner WOD (AMRAP – Rounds and Reps)

Partner WOD

20min AMRAP

50/35 Cal Row

50 Burpees

50 Shuttle Runs (10yds)

50 Kettlebell Swings 53/35#

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