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5/28/2019

27
May

5/28/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“If failure is not an option, neither is success.”

We fear the man who is willing to lose it all. Who is willing to play full out. No reserves. The one who swings for the fences.

He’s a dangerous person.

Dangerous enough, to accomplish something great.

We all have a comfort zone. A status quo. It’s warm, cozy, and familiar. But it’s a box, with a ceiling that we can see and touch. It’s a world that cannot grow further than what it’s already grown to.

If we want to grow, we have to face the terror of failure. Face that chance that we may fail. Yet, as much as a “swing and a miss” may hurt, there’s something worse. Worse than any failure, embarrassment, or loss. It’s the pain of knowing that we didn’t give our very best.

Life is too short to bunt.

Let’s swing for the fences.

Overview

GENERAL

* High volume descending rep workout today

* Looking for it to take somewhere around 20 minutes

DEADLFITS

* Choose a weight you could complete 10+ reps unbroken when fresh

* Should be able to complete the sets of 10 and 8 within 2 sets during the workout

LOGISTICS

* Girl Calories: 18-14-10-7-3

* If Unable to Assault Bike:

* Equal Calorie Row

* Stagger by 2 Minutes if Short on Bikes

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Bike/Row

Active Spidermans

Moderate Bike/Row

Active Samsons

Faster Bike/Row

Push-up to Down Dog

30 Seconds

Barbell Good Mornings

Front Plank

Barbell Romanian Deadlifts

Right Side Plank

Barbell Deadlifts

Left Side Plank

Movement Prep and Coaching

Warm-up (No Measure)

Deadlift Prep:

5 Pausing Deadlifts Mid Shin and Above the Knee.

5 Full Deadlifts

*Build to workout weight*

Metcon

Jelly Belly (Time)

For Time:

50-40-30-20-10: AbMat Sit-Ups

21-15-9-6-3: Assault Bike

10-8-6-4-2: Deadlifts (275/185)

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