4/16/2018

CrossFit Templum – CrossFit

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Warm-up

Line Drills: (No Measure)

Quad Stretch

Knee To Chest

Straight Leg Kicks

Side Lunge

Walking Samson

Walking Spiderman

Inchworms

3 Air Squats + 1 Broad Jump

High Knees

Butt Kickers

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Wrist Stretch – 1 Minute

From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist. At the halfway point, switch fingertips to face away and repeat.

Front Rack Stretch – 1 Minute

Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

Movement Prep and Coaching

Warm-up (No Measure)

3 High Hang Power Cleans

3 Strict Press

3 Hang Power Cleans

3 Push Press

3 Power Cleans

3 Push Jerks

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

3 Power Cleans + Split Jerks

Weightlifting

Power Clean & Jerk (15mins to Build to heavy single)

Partner up to increase floor space and allow coach to coach

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Complete 5 reps at workout weight before WOD.

Similar to “Isabel” last week, the best strategy here is the one that keeps athletes moving the whole time. Whether this is quick singles, small sets, or a descending rep scheme, it is all about minimizing rest time. It is better to be more consistent from start to finish than it is to open up strong and fall off on the back half. Singles and small sets of 2-3 speak for themselves, however if the weight is lighter for athletes, a descending rep scheme gets bigger chunks done earlier. 6-5-4-3-2 gets athletes to 20 repetitions. Once at 20 repetitions, athletes can move to quick singles, as those will likely always be there with only 10 repetitions to go.