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5/7/2019

6
May

5/7/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“To succeed in life, you need three things: a wishbone, a backbone and a funnybone.” – Reba McEntire

As we start our day, let’s think about these three.

Wishbone – Nothing is too great, or out of reach. Faith and doubt are both self-fulling prophecies.

Backbone – The unbreakable will to give our best, regardless of the circumstances. Through the lens of the growth-mindset, every outcome is an opportunity to become better.

Funnybone – We do life for one reason: to enjoy it. If we aren’t enjoying what we’re doing, we need to find something else. As Oscar Wilde writes, “Life is too short to take things seriously.” Let’s enjoy the ride.

Overview

SKILL:

*Strict HSPU work or Strict DB Press

GENERAL

* Benchmark workout of high intensity bodyweight intervals

* Looking to increase our rounds and reps with each AMRAP, as the reps decrease

* Adjust reps or movements to roughly accomplish the following:

* **1st AMRAP**: Almost 1 Round

* **2nd AMRAP:** 1 Round

* **3rd AMRAP:** 1+ rounds

BURPEES

* Standard burpees, requiring chest to deck and a clap overhead

GYMNASTICS

* Choose gymnastic variations you can complete 12-15 unbroken when fresh

LOGISTICS

* Stagger heats on opposite 4-minute intervals if short on rowers

* 24 minute workout with 2 heats

Warm-up

Warm-up (No Measure)

30 Seconds

Easy Row

Mountain Climbers

Moderate Row

Push-up Shoulder Taps

Faster Row

Push-up to Down Dog

Child Pose

Scorpion Stretch (each side)

Skill

50 Strict HSPU (Time)

For Time 10min Cap

Metcon

Prep Gymnastic movements

Lead Foot (3 Rounds for reps)

4min AMRAP :

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

rest 4 minutes

4min AMRAP :

21/15 Calorie Row

21 Burpees

21 Toes to Bar

rest 4 minutes

4min AMRAP:

15/9 Calorie Row

15 Burpees

15 Pull-ups

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