4/2/2019
CrossFit Templum – CrossFit
Thought of the day
2 Things to be successful in Life:
Give people something to respect.
Give God something to work with.
Overview
Gymnastics:
* Max effort reps with HSPU and Pullups
Conditioning:
* Weight decreases with each round, reps remain the same
* Athletes can look to increase their scores slightly with each round
* The goal is to get to the burpee box jumps in the first round
* Pick a weight/rep number that allows for that
* General maximum time frame for each movement:
* Row: 90 Seconds
* Cleans: 90 Seconds
* Burpee Box Jump Overs: 1 Minute
Warm-up
Warm-up (No Measure)
Teams of 2
AMRAP 6min :
100 Meter Rowling
10 Meter Burpee Broad Jump Out
10 Meter Walking Lunge Back
*One partner working at a time. Partner not on rower completes “rowling” air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
Gymnastics
Handstand Push-ups (1 max effort unbroken set)
Strict Handstand Pushups
1 Attempt for Max Repetitions
If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
Scaled option:
Dumbbell Strict Presses
*score at 0 reps and log weight and reps in the notes in wodify*
Dumbbell Strict Presses – With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We’re aiming to be in the 8-15 repetition rep range.
Pull-ups (Max effort reps)
*Use band if you can’t complete at least 3-5 strict pullups.
*No bouncing
*Slow and controlled
*Score as 0 reps if band used and put reps and color band in notes
Metcon
Doce (3 Rounds for reps)
AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)