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4/3/2019

2
Apr

4/3/2019

CrossFit Templum – CrossFit

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Thought of the day

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” – Zig Zaglar

Overview

*Jerk Technique work

*Push press strength

*Skill and cardio retcon

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Mountain Climbers

Air Squats

Higher Single Unders

Push-up to Down Dog

Air Squats with Hands Overhead

Faster Single Unders

Push-up Shoulder Taps

Pausing Air Squats with Hands Overhead

Barbell Warmup

10 Calf Raises

5 Strict Press

10 Calf Raises

5 Push Press

10 Calf Raises

5 Push Jerks

Movement Prep and Coaching

Warm-up (No Measure)

15 arm haulers

10 Superman ext

5 narrow overhead squats

5 Strict press

5 push press

5 thumbs on shoulder split jerks

5 empty bar split jerks

Weightlifting

Split Jerk (3×3 @ 60-65% keep light)

Push Press (3-3-3-3)

3 @ 60%

3 @ 65%

3 @ 70%

3 @ 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18min:

60 Double Unders

45 Air Squats

21/15 Calorie Assault Bike

15 Push Jerks (135/95)
3min delayed start if short on bikes

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