4/21/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills: Coaches Choice

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)

Warrior Squat Hold :30sec each side

Lying Front Rack Stretch :30 sec

Bottom Front Rack Barbell Hold :60sec

Movement Prep and Coaching

Warm-up (No Measure)

Clean and Jerk

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 Push Jerks

2 Clean and Jerks

Snatch

2 High Hang Power Snatches

2 Hang Power Snatches

2 Power Snatches

Thrusters

3 Pausing Front Squats

3 Thrusters

Metcon

“Adderall” Partner WOD (3 Rounds for reps)

For Reps:

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)

10:00 – 13:00 – Rest

13:00 – 20:00 – 800m Run, Max Power Snatch (115/80)

20:00 – 23:00 – Rest

23:00 – 27:00 – 400m Run, Max Thrusters (95/65

*For the runs partners alternate 400 meter on the mile and 800 and then alt. 200 meter on the 400. *

*One person working at a time on the barbell switch as needed*
Scaled option: If you can’t complete a lap in 2mins then run 200 meter alternate with partner. Same distance totals but the 200 will give more rest time and the distance is a little shorter. 🙂