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5/29/2019

28
May

5/29/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“There will never be a better you, than you.”

There is a lot to be said about authenticity.

The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.”

If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them.

We have incredible leaders to guide us. But we must blaze our own trail. It is the only way for us to reach out true potential. There will never be a better you, than you.

Overview

GENERAL

* Two part, jerk-focused workout today

PUSH JERK

* Out of a rack, athletes will start by building to a heavy set of 3 push jerks

“BEL-AIR”

* Looking for athletes to get at least 3+ rounds today

* Choose variations and weights you can complete the double unders and hang clean and jerks in no more than 2 sets

LOGISTICS

* Stagger by 2 minutes if short on rowers

* Bike equal Cals

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Single Unders

Right Arm Dumbbell Swing

Left Arm Dumbbell Swing

Quick Single Unders

Right Arm Dumbbell Hang Muscle Clean

Left Arm Dumbbell Hang Muscle Clean

Higher Single Unders

Right Arm Dumbbell Strict Press

Left Arm Dumbbell Strict Press

Barbell Warmup

5 Romanian Deadlifts

5 Hang Muscle Cleans

5 Front Rack Elbow Rotations (Each Side)

5 Strict Press & Reach

5 Push Press & Reach

Mobility

Front Rack Stretch off Rig

Child Pose off Rig

Weightlifting

Prep the Jerk

Push Jerk (Build to a heavy set of 3)

Metcon

Bel Air (AMRAP – Rounds and Reps)

AMRAP 15min:

40 Double Unders

20 Dumbbell Hang Clean & Jerks (50/35)

40 Double Unders

20/15 Calorie Row

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