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4/23/2019

22
Apr

4/23/2019

CrossFit Templum – CrossFit

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Thought of the day

“Shallow people believe in luck and circumstance. Strong people believe in cause and effect.” – Ralph Waldo Emerson

Our lives are a direct reflection of the choices we’ve made. Life doesn’t happen to us – it happens for us.

The moment we stand by and wait for life to happen, we surrender control. We tell ourselves that our decisions don’t matter, and that we are purely a victim to the direction of the wind. But when we believe the opposite, regardless of where we currently are today… we see that we have the power to change tomorrow.

We choose to write the script to our story. But we need to pick up that pen.

Live a life by design and not be default!

Overview

GENERAL

* Boat Race is a Benchmark Workout

* With rest built in, the goal is to find an aggressive pace for each of the three rounds

* Final score is total time, including rest

* Looking for each round to take no more 4 1/2 minutes (2:15 pace for row and run)

* Bring down run distance or row meters to maintain intensity

LOGISTICS

* Stagger by 2-3 minutes if short on rowers

*Sub 28/20 Cal Bike if needed

Warm-up

Warm-up (No Measure)

AMRAP 8min:

Partner 1: Easy Rowing For Meters

Partner 2: 200 Meter Easy Run

Mobility

Warm-up (No Measure)

Banded Hamstring Stretch

Banded Crossbody Stretch (hip)

Movement Prep and Coaching

Warm-up (No Measure)

Running:

30 sec running in place against banded resistance

Rowing: Banded rowing drill

Metcon

Boat Race (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.

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