4/18/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

12/10 Cal Row (Easy)

10 yd Spiderman crawl

12/10 Cal Row (Medium)

10 Push-ups to Down Dog

12/10 Cal Row (Hard)

10 Jump Squats

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

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)

Couch Stretch 1 min hold each leg

Wall Ball Bottom Squat Hold 1 minute

Movement Prep and Coaching

Warm-up (No Measure)

Back Squat:

Controlled decent (no bounce in bottom today)

Spread the Floor with feet (muscle recruitment)

5 Pausing Back Squats

Weightlifting

Back Squat (Build to Heavy set of 5 with control (no bounce))

Movement Prep and Coaching

Warm-up (No Measure)

Med Ball Squat Clean:

Full Extension

Laces Out

Prep:

3 Deads

3 Dead shrugs

3 Front Squats

3 Pullunders

3 Med ball squat cleans

Metcon

Elbow Grease (AMRAP – Reps)

Alt. EMOM for 14mins (7 rounds)

Even: 200 meter run or 200/150 meter row

Odd: Med Ball Squat Cleans :30 sec max reps 20/14#

*Only score total reps of Squat Cleans*