4/25/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Seconds each movement:
Easy paced Row or Bike
Push-up to Down Dog
Medium paced Row or Bike
Inch worm
Fast paced Row or Bike
Samson Lunge
Ladder Drills (No Measure)
Lateral shuffle Rt/Lt.
Two foot lateral Rt/Lt.
One foot each forward
Two feet each forward
Two feet hops forward
One foot hops forward Rt./Lt.
Lateral agility
Mobility
Warm-up (No Measure)
Ankle Stretch on Rig :30 each side
Banded Hamstring Stretch :30 each side
Movement Prep and Coaching
Warm-up (No Measure)
Row:
Lower Body Placement-sit on hamstrings towards back of the seat
Beat the Knees-handle should pass the knees before they bend in the catch
Establish seat position
5 Reps: Pull-Pause-Punch Drill*
*Three commands in this drill. This first is PULL. Athletes will pull to their finish position. Next command is PAUSE. Athletes will pause in the finish position, with the handle at the bottom of the chest, shoulders relaxed, and a slight lean back. Final command is PUNCH. With knees straight, athletes will punch their hands forward and pause with them just past the knee. Next command is PULL, as athletes return to the catch and repeat this segmented cycle for 5 repetitions. Following the 5 repetitions, have athletes row for 30 seconds without segmenting the three parts.
Warm-up (No Measure)
Double Unders:
Shoulders Down and back-Relax
:15 Sec quick singles
:15 Sec higher jump singles
:15 Sec double under or practice
Scale Options:
Reduce Reps
2mins of practice
200 singles
Warm-up (No Measure)
Assault Bike:
Seat Position
Adjust Seat
5 Cal Bike
Where the seat is positioned can determine how the power from the legs is effectively transferred into the bike. If the seat is too far back, athletes are often forced to use more of their quads to press the pedals down. Moving the seat up can allow more of the power from the hips, glutes, and hamstrings to be applied to the machine, as well as place the upper body into a powerful position to press and pull the handles. Athletes want to be sure that they are positioned far enough away and high enough to complete near full extension of the arms and legs on each revolution.
Warm-up (No Measure)
1 round:
200 meter row
15 double unders
10 Cal Assault Bike
Metcon
Full Circle (Time)
For Time:
1500 meter row
100 double unders
35 cal assault bike
100 double unders
1500 meter row
*if class is too big, option to complete 50 shuttle runs (10 yard length) in place of row.*
