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4/27/2018

23
Apr

4/27/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Spiderman crawl

Inch Worm

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Game

Foam Roll Dodgeball Game (No Measure)

Divide class up into two teams with cones separating the room into two halves. On each end, setup a bench or a box with 3 foam rollers stacked tall on each. The goal of the game for each team is to knock down all of the foam rollers before the other team. If an athlete get hits with a ball or has their ball caught, they must perform 3 air squats in a “penalty” area before coming back into the game. Teams can have 1 athlete guarding the foam rollers at a time.

Movement Prep and Coaching

Warm-up (No Measure)

Running:

James Bond Running Drill

Burpees:

Roll up vs. Rigid (efficient or fast)

Metcon

Surfer on Acid (Time)

3 rounds:

400 Meter Run

21 Burpees
Scale: 500 Meter Row if you can’t run today.

The burpees are not over a bar or to a target, so all we can look for is full extension and a small jump at the completion of each rep.

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