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6/14/2019

13
Jun

6/14/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo

Overview

GENERAL

* 5 round interval workouts, with rounds starting every 4 minutes

* Ideally rounds are taking 2:30 or less, giving athletes 90 seconds to recover before the next one begins

LATERAL BAR BURPEES

* No need to stand to full extension

* Two foot jump over the bar

POWER SNATCH

* Choose your “Isabel” weight today

* Something you could string small sets together with, but will likely complete as singles within the workout

Warm-up

Warm-up (No Measure)

1 Minute

Easy Bike

Push-up to Down Dog

PVC Pass Throughs

45 Seconds

Moderate Bike

Inchworm to Push-up

PVC Lat Stretch

30 Seconds

Faster Bike

Up Dog to Down Dog

PVC Pass Throughs (More Narrow)

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Mobility

Warm-up (No Measure)

Chest stretch off rig

Tricep stretch off rig

Metcon

Rush Hour (Time)

On the 4:00 x 5 Rounds:

14/10 Calorie Assault Bike

10 Lateral Barbell Burpees

5 Power Snatches (135/95)

*Score slowest round*

Extra Credit

Warm-up (No Measure)

PowerSnatch

5 Sets of 2

Pause (2) seconds at knee level.

Set #1 – 80%

Set #2 – 85%

Set #3+4+5 – 90%

Rest as needed between sets.

On the 1:30 x 7 Sets:

1 Snatch Pull

1 Low Hang Power Snatch

Set #1 – 65%

Set #2 – 70%

Sets #3-7 (5 Sets) – Build to a heavy for the day.

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