6/12/2019
CrossFit Templum, Templum North – CrossFit
Thought of the day
“Well done is better than well said.” – Benjamin Franklin
Talk is cheap.
Anyone can talk.
Only the few, choose to do.
There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better.
Let’s press pause there in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words.
Overview
GENERAL
* Thruster focused two part workout on this Weightlifting Wednesday
* Looking for weights and variations in “Chest Hair” that allows athletes to complete the work in under 15 minutes
CHEST TO BAR PULL-UPS
* Choose a rep number or variation where you can complete sets of 5 at minimum
* Athletes with no goals of competing can complete pull-ups, strict pull-ups or a variation of either.
THRUSTERS
* Choose a weight you can complete in 3-4 sets each time
* Using your “Fran” weight today
LOGISTICS
* If Unable to Run:
* 500 Meter Row
* 400 Meter Ski Erg
* 28/20 Calorie Assault Bike
Warm-up
Warm-up (No Measure)
45 Seconds
Easy Shuttle Runs
Slow Air Squats
Moderate Shuttle Runs
Push-up to Down Dog
Faster Shuttle Runs
1 Inchworm to Push-up + 3 Jumping Air Squats
Bergeron Barbell Warmup2 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Weightlifting
Thruster (Build to a 3RM from the rack)
Metcon
Prep CTB Pullups: Kick Pop, Pull
Chest Hair (Time)
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
