4/18/2018
CrossFit Templum – CrossFit
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*