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5/15/2019

14
May

5/15/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“If you fight for your limitations, you get to keep them.” – Jim Kwik

Our harshest critic is in between our ears.

We’ve all been there… telling ourselves we suck. That we’re not going to make it. That we don’t have what it takes. Too old, too young, not good looking enough, not smart enough.

But if we continue to tell ourselves these things… we become them. The mind has this incredible power to bring into this world whatever it fixates on.

Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage.

Overview

GENERAL

* Combining strength and conditioning with these three AMRAP 7’s

* With one athlete working at a time, teams of 3 will break up reps as they see fit

* Score is total reps at the last barbell on each movement added up together

BARBELLS

* Athletes should be able to complete the below reps WHEN FRESH for each weight jump on each movement:

* **First Weight:** 20+ Unbroken Reps

* **Second Weight:** 15+ Unbroken Reps

* **Third Weight:** 10+ Unbroken Reps

Warm-up

Warm-up (No Measure)

400 meter run then….

30 Seconds:

Back Rack Reverse Lunges

Good Mornings

Pausing Back Squats

Strict Press & Reach

Stiff Legged Deadlifts

Pausing Front Squats

Mobility

Warm-up (No Measure)

Chest Stretch, Straddle Stretch with bar assistance and Childs Pose

Metcon

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/125)

AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

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