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4/19/2019

18
Apr

4/19/2019

CrossFit Templum – CrossFit

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Thought of the day

“Alright. They’re to the front of us, to the left and right, and behind us. We’re surrounded…. They can’t escape us now.” – General Chesty Puller, United States Marine Corps

Outnumbered by multiples, General Puller drove his Marines that day to victory. It was for no other reason than they believed they could. To accomplish anything extraordinary, we first need to believe it’s possible.

That sounds ridiculously obvious. Yet when we think a bit more on it, we come to realize that we can be the first to tell ourselves that next task or goal is *not* possible. We can talk ourselves out of action with negative compounding thoughts. Concern, worry, doubt, fear. We can be our own worst enemy.

Like the Marines that day, sometimes we just need to get out of our own head, and do what we best. Work. Even when, we’re out-gunned. Out-“talented”. Out of time, out of resources, out of everything. Even when every damn reason tells us we can’t do it… let’s go win. That’s what we do.

Overview

*Oly technique work

*Overhead strength work

*Benchmark metcon

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Air Squats

Mobility

Warm-up (No Measure)

Chest Stretch: Scorpion

Med Ball Bottom Squat Hold

Weightlifting

Jerk Drive (3-3-3-3 increasing weight from last week)

An accessory movement designed to improve efficiency in going overhead, the jerk drive allows the athlete to utilize hip extension and leg drive to power the bar overhead.

Push Press (6-6-6-6)

Set #1 – 76%

Set #2 – 78%

Set #3 – 80%

Set #4 – 83%

Metcon

Vader (Time)

3 Rounds:

24/17 Calorie Row

21 Wallballs (20/14)

18 Alternating Dumbbell Snatches (50/35)

15 Burpees to 6 in Target

RX+ Burpees over Rower

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