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424/2019

23
Apr

424/2019

CrossFit Templum – CrossFit

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Thought of the day

“Everyone makes mistakes. Not everyone owns them.”

It’s a common reaction to blame others when something goes wrong.

Yet when we do, even when it may even be the fault of another… we gain nothing. We shirk responsibility, and with that, a learning opportunity.

Learning starts with ownership. Recognizing that we can do this better. No one is infallible – we will all make mistakes, and be part of larger mistakes that involve a host of other people and moving parts. Even when it’s easy to allow ourselves to blame the situation, look inward.

Ask ourselves the simple question – “What could I do better next time?”

Overview

GENERAL

* CrossFit Benchmark Workout

* Designed to be fast-paced three minute intervals

* The quick change in movements and muscle groups allows athletes to bring more intensity

* Score is total rounds + reps across the five rounds

* Looking to get at least 3+ rounds with each interval

POWER CLEANS

* Choose a barbell weight you can cycle for 10-15 reps when fresh

* If you’re on the fence, go lighter so you can touch-and-go these

PUSH-UPS

* Push-ups are ideally completed unbroken, with no more than one break per set

* Modifying the number of variation can help you get more out of each round

Warm-up

Warm-up (No Measure)

1 Minute Active Spidermans

45 Seconds Air Squats

30 Seconds Stiff Legged Deadlifts

1 Minute Push-up to Down Dog

45 Seconds Straight Leg Reach to Air Squat

30 Seconds Elbow Rotations

1 Minute Straight Legged Inchworms

45 Seconds Jumping Air Squats

30 Seconds Hang Power Cleans

Mobility

Warm-up (No Measure)

Front Rack Stretch

Chest Stretch

Wrist Stretch

Skill

Strict Handstand push ups (1 max effort set)

Max set of unbroken strict HSPU
Use dumbell and do a max effort set strict presses and log with weight in notes. You should get between 8-15 reps.

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Extra Credit

Warm-up (No Measure)

****Not done in class****

On the 2:00 x 5 Sets:

3 Power Cleans

1 Pausing Push Jerk + 2 Push Jerks

Set #1 – 65% of 1RM Clean and Jerk

Set #2 – 70% of 1RM Clean and Jerk

Sets #3+4+5 – Build to a heavy complex for the day.

On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.

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