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5/30/2019

29
May

5/30/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“The best way to predict the future is to create it.” – Peter Drucker

We talk often of disregarding the leaderboards.

To disregard what the competitor to the left and right are doing.

To focus on our game – our approach – our strategy. To be the Racehorse.

The reason behind – to master, with complete ownership, ourselves.

We know we can’t control external factors. No matter how hard we try, we know it’s fruitless. In turn, how the leaderboard shakes out after five weeks, is also largely out of our control. We could be 1st, 10th, 100th, or 1,000th, all with the same effort and mindset.

Overview

GENERAL

* Looking for this triplet workout to last no more than 12-15 minutes

WALKING LUNGE

* No weight involved here, just bodyweight

BEAR CRAWL

* Choose a distance here that allows you to maintain a neutral spine and braced core

* Competitive athletes who want to add a little challenge can make this a 50’ handstand walk

DUMBBELL BOX STEP-UPS

* Choose a weight you can get the set of 30 done in 1-2 sets

* You can hold the single dumbbell however is most comfortable for you, whether that is by you side or on the shoulder

Warm-up

Warm-up (No Measure)

7min AMRAP:

100 Meter run

100 Meter farmers carry (single arm switch half way)

5 Burpees

10 Box Step ups

Mobility

Warm-up (No Measure)

Off Box:

Pigeon Pose

Ankle stretch

Wrist stretch

Metcon

Yogi (Time)

For Time:

150′ Walking Lunge

150′ Bear Crawl

30 Dumbbell Box Step-Ups

100′ Walking Lunge

100′ Bear Crawl

20 Dumbbell Box Step-Ups

50′ Walking Lunge

50′ Bear Crawl

10 Dumbbell Box Step-Ups

Box: (24″/20″)

Dumbbell: (Single 50/35#)

RX+ 50′ HS Walk

Extra Credit

Warm-up (No Measure)

12 sets of 30% of your max rep Handstand Pushup

For Time. We are not scoring this today as it is extra credit. If you don’t have HSPU max then use your max rep DB Strict press.

We have done this about 7-8x over the last 2 months. So you should know what weight you are using for your DB’s. If not do something that is doable for about 5-7 reps at a time for 12 sets.

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