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6/13/2019

12
Jun

6/13/2019

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.

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.

We can interpret the quote in two ways above, when applying to our situation:

1) We can believe that our future is that final leaderboard spot.

2) Or we can believe that our preparation, focus, and execution is our future.

Overview

GENERAL

* Looking for this 5 round triplet workout to take no longer than 25 minutes (5 minute rounds)

WALKING LUNGES

* Walking lunges are completed with no weight, only the bodyweight

* Back knee touches the floor on each step and athletes will stand to full extension between steps

DUMBBELL POWER CLEANS

* Choose a moderately challenging weight you can complete in 1-3 sets within the workout

* Only one end of the bell has to touch the floor

Warm-up

Warm-up (No Measure)

AMRAP 8min:

25’ AbMat Overhead Walking Lunge (Right Arm)

5 AbMat Sit-ups

25’ AbMat Overhead Walking Lunge (Left Arm)

*Other Partner: Dumbbell Front Rack Hold (35’s/25’s) *

Mobility

Warm-up (No Measure)

Couch Stretch 1min each side

Metcon

Pharmacy (Time)

5 Rounds:

100′ Walking Lunge (No Weight)

30 AbMat Sit-ups

12 Dumbbell Power Cleans (50’s/35’s)

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