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5/9/2018

8
May

5/9/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 sec each movement:

Jumping Jacks

Reverse Samson Lunge

Quick Single Unders

Empty Bar Muscle cleans

Higher Single Unders

Push-up to Down Dog

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Front Rack Stretch :60 sec

Box Supported Ankle Stretch :30 sec

Movement Prep and Coaching

Warm-up (No Measure)

Double unders:

Squeeze Butt and Quads

Burpee Box Overs:

Down Fast

Power Cleans: Hit pockets long arms

3 High Hang Jump Shrugs

3 High Hang High Pulls

3 High Hang Muscle Cleans

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans
1 round:

10 double unders

4 Power cleans (opening weight)

2 Burpee Box overs

Metcon

Power Outage (3 Rounds for reps)

AMRAP 5:

Buy-In: 100 Double Unders

12 Power Cleans (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

8 Power Cleans (135/95)

4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:

Buy-In: 100 Double Unders

4 Power Cleans (155/105)

4 Burpee Box Jump Overs (24/20)

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