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5/17/2019

16
May

5/17/2019

CrossFit Templum, Templum North – CrossFit

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Overview

GENERAL

* Classic CrossFit Benchmark Workout

* 5 minutes of work, 1 minute of rest is meant to simulate the timing of an MMA fight

* Score is total reps across the 5 rounds

* Keep a running count or add up reps at each station during the rest period

BARBELL MOVEMENTS

* Should be able to complete 30+ reps unbroken on the weighted movements when fresh

LOGISTICS

*Start at different stations or stagger by two minutes to avoid pile up on rower

* Ideally trying to set-up room to flow from one station to the next

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

High Hops in Front of Box

Child’s Pose on Box

Moderate Row

Box Step-ups

Box Supported Ankle Stretch

Faster Row

Box Jump with Step Down

Front Rack Stretch on Box

Modified Barbell Warmup

5 Sumo Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Sumo Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Child Pose off Box

Box Supported Ankle Stretch

Box Supported Front Rack Stretch

Active Internal Rotation Barbell Smash (60 sec each side)

Metcon

*Couple reps of each movement and set up the layout of the WOD.

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Ladies RX 55# barbell

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