4/9/2019
CrossFit Templum – CrossFit
Thought of the day
Warm-up (No Measure)
What is important is seldom urgent and what is urgent is seldom important.” – Dwight Eisenhower
Overview
*Strict HSPU work or shoulder strength work
*Metcon with upper body emphasis FGB style
Warm-up
Warm-up (No Measure)
30 Seconds
Easy Bike
Medicine Ball Deadlifts
Moderate Bike
Medicine Ball Front Squats
Faster Bike
Medicine Ball Thrusters
Barbell Warmup
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Elbow Rotations
5 Good Mornings
5 Back Squats
Skill
Metcon (Time)
Using last week’s measure on our current max set, complete:
10 Sets:
30% of Max Strict Handstand Pushups
Each set must be unbroken, and athletes are to rest as needed between. With the piece being “for time”, we are looking to challenge ourselves by getting back onto the wall sooner than we want to. As an example, if an athlete has 10 unbroken strict handstand pushups, he or she would be completing 10 x 3 for time.
Metcon
Bad Blood (5 Rounds for reps)
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest