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5/1/2018

30
Apr

5/1/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drils: Coaches Choice

Movement Prep and Coaching

Warm-up (No Measure)

Burpees Efficiency: Demo

Deadlifts: Establish Solid Bottom Position

3 Deads from ground to Knee

3 Deads from top to knee

3 Full Deadlifts

(build to opening weight)
Last week for “Surfer on Acid” we talked about the rolling down in a burpee as opposed to staying rigid. The rigid body allows athletes to move more quickly and keep the midline stable, while rolling down allows athletes to relax more, but at the expense of stability. One way to stay tight at the bottom of the burpee is to think about having the toes in contact with the ground with the belly tight. When you visualize this position, it looks very similar to that of a good push-up. Especially with deadlifts to come, how athletes move on the burpees is how they wlll likely move on the barbell: tight or broken.

Play Dead (3 Rounds for reps)

5min AMRAP

Buy-In: 600 Meter Run

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

rest 5 minutes

5min AMRAP:

Buy-In: 400 Meter Run

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

rest 5 minutes

5min AMRAP:

Buy-In: 200 Meter Run

6 Deadlifts (275/185)

6 Lateral Barbell Burpees
Scaled Option:

600 Meter Run = 750 Meter Row

400 Meter Run = 500 Meter Row

200 Meter Run = 250 Meter Row

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