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4/15/2019

14
Apr

4/15/2019

CrossFit Templum – CrossFit

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Overview

* Big workout inspired by the Boston Marathon that includes 3 miles of running

* Looking to complete under 45 minutes

*If you finish early and want to work on your snatch technique follow the prescribed extra credit

*We will continue our Back Squat waves on Tuesday.

Warm-up

Warm-up (No Measure)

200 meter run then…

30 Seconds ea. movement:

AbMat Sit-ups

Air Squats

Push-up to Down Dog

Kettlebell Deadlifts

Russian Kettlebell Swings

Box Step-ups

Box Jumps (Step Down)

Metcon

Marathon Monday (Time)

2 Rounds For Time: 45min Time Cap

400 Meter Run

26 Hand Release Push-ups

400 Meter Run

26 Kettlebell Swings (53/35)

400 Meter Run

26 Sit-ups

400 Meter Run

26 Deadlifts (75/55)

400 Meter Run

26 Air Squats

400 Meter Run

26 Box Jumps (24/20)
Sub Run for:

500meter row

28/20 cal bike

Extra Credit

Warm-up (No Measure)

On the 1:30 x 7 Sets:

1 Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

Set #1 – 60%

Set #2 – 63%

Set #3 – 66%

Set #4 – 69%

Sets #5+6+7 – 69-75%, based on feel.

Entire complex is intended to be completed unbroken, but we are allowed to drop after the OHS if a limitation is there. Record all 7 lifts, with the final three being based on feel. Technique over load today.

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