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4/2/2019

1
Apr

4/2/2019

CrossFit Templum – CrossFit

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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)

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