4/17/2019
CrossFit Templum – CrossFit
Thought of the day
“There is a difference between listening, and waiting for your turn to speak.” – Simon Sinek
Overview
*Working negatives on our Bench Press today. Focus on time under tension not weight*
*Dumbell cycling for our conditioning*
Warm-up
Warm-up (No Measure)
Cone Game + Bike or Row Penalty:
Line up cones and have partners stand across from each other. Call out cues: Head, shoulders, knee etc…Grab cone on go. Partner that doesn’t get the cone completes penalty exercise. Rotate partners each round.
Dumbbell Warmup
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Front Rack Lunges (Each Side)
Mobility
Warm-up (No Measure)
Child pose off DB
DB weighted ankle stretch
Goblet squat hold
Weightlifting
5 sec eccentric phase + 1 second hold on chest. Stay active/under tension
Bench Press (6-6-6-6 start @50% 1RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18min:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
