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5/1/2019

30
Apr

5/1/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“The purpose of pain is to move us in action, not to make us suffer.” – Tony Robbins

Pain gets a bad rap.

Not in our world.

Pain is a purely a temporary feeling… where suffering is a state of mind.

As Tony Robbins puts it, its purpose is to move us forward. It’s leverage. An advantage, and a very powerful one at that. Few things in the world can get a human being to move faster than pain. It’s our body and mind telling us to go.

Pain is mandatory.

Suffering is optional.

Overview

GENERAL

* Looking for a 12-15 minute grinder workout today

ROW

* The row is a buy-in and only happens once

BURPEE BOX JUMPS

* These are box jumps (not overs), so standard is full extension on the box

DUMBBELL SNATCHES

* These are alternating reps

* Choose a weight that you could get the 30 reps unbroken if you needed to

LOGISTICS

* Stagger by 4-5 minutes if short on rowers

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Active Spidermans

Moderate Row

Active Samson

Faster Row

Straight Legged Inchworms

Dumbbell Warmup

*Each Side (With 1 Light Dumbbell): *

5 Stiff Legged Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Front Rack Reverse Lunges

5 Strict Press

Mobility

Warm-up (No Measure)

Pigeon Pose on box

Child pose off box

Movement Prep and Coaching

Prep the burpee box jumps and

Db snatch

Metcon

Metcon (Time)

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24″/20″)

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24″/20″)

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20″)

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