4/30/2019
CrossFit Templum, Templum North – CrossFit
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
