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4/30/2019

29
Apr

4/30/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“I would rather die of passion than boredom.” – Vincent Van Gogh

Overview

GENERAL

* Front squat focused two part workout

* “Front Runner” should take no longer than 10-12 minutes

FRONT SQUATS

* Looking to go with a moderately heavy weight on the front squats in “Front Runner”

* These are taken from the floor, so athletes should be able to clean it

* No more than one break on the sets of 8 and 10 within the workout

RUNNING

* If unable to run, complete:

* 250 Meter Row

* 14/10 Assault Bike

Warm-up

Warm-up (No Measure)

Warmup Run

200 Meter Easy Jog

30 Seconds

Plate Hops

Air Squats

Plate Ground to Overhead

Active Samsons

Plate Counterbalance Squats (Press Away From Body During Squat)

Deep Side Lunges

*Warmup completed with 15/10 plate

Modified Barbell Warmup

10 Back Rack Elbow Rotations

5 Pausing Back Squats

10 Front Rack Elbow Rotations

5 Pausing Front Squats

Skill

Metcon (7 Rounds for reps)

On the 1:30 x 7 Rounds:

15/12 Calorie Row

Time Remaining – Strict HSPU

*use dumbells if you don’t have strict HSPU also bike or run instead of row if needed*

Metcon

Front Runner (Time)

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110

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