4/21/2018
CrossFit Templum – CrossFit
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. 🙂