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4/17/2018

12
Apr

4/17/2018

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
Start with 200 meter run

Mobility

Warm-up (No Measure)

Kettlebell Calf Smash – 1 Minute Each Side

Place leg on kettlebell, moving ankle through as much range of motion as possible. Start low and work way up the calf. Spend more time in areas of tightness. Placing the opposite leg on top of the bottom leg will add more pressure.

Childs Pose on Kettlebell – 1 Minute

With arms together and straight out front on top of kettlebell, sit back onto legs while dropping the chest and head towards the ground. Relaxing as much as possible and focusing on breathing to deepen the stretch.

Movement Prep and Coaching

Warm-up (No Measure)

Pull-up Prep:

10 Second Dead Hang

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Pull-ups or Ring Rows

3 Pull-ups

Run Prep:

2 Rounds:

10 Bunny Hops (In Place)

5 Bunny Hops (Moving Forward)

100 Meter Run

KB Swing Prep:

With Lighter Weight

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings
Scaled options:

Reduce Reps

Ring Rows

Banded Pull-ups

Jumping Pull-ups

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Prior to WOD;

1 Round:

100 Meter Run

5 Kettlebell Swings (Workout Weight)

5 Pull-ups

The first goal in Helen is to push for unbroken sets on the work inside the box. In order to do so, try to pace the runs to ensure you can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, you would rather slow down the runs a touch if that allows you to hold onto the kb and pull-up bar. If you have the movements on the inside of the gym unbroken without a doubt, it’s the opposite approach – it’s a question of how hard can you push the running. For athletes with previous scores, doing the math for what split you need to hold across the three rounds will help you feel out if you are on track when you leave for your run on round one.

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