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6/18/2019

17
Jun

6/18/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln

The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.

The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times over to being a critical component of success.

What our emotions drive us towards today, may very well be directly against what we want in the long run. So we must question them. Stacked side by side, here we need to choose. Which one do we want more? There can only be one.

Overview

GENERAL

*Max rep strict HSPU and Max rep strict pull-ups

Then…

* Helen is a CrossFit Benchmark workout that should last somewhere in the 10-15 minute range

* Big Helen is a new benchmark for those that can do ring muscle ups.

KETTLEBELL SWINGS & PULL-UPS

* Choose weights/variations that allow you to complete each set with no more than 1 break

LOGISTICS

*If Unable to Run:*

500 Meter Row

400 Meter Ski

28/20 Calorie Assault

Warm-up

Warm-up (No Measure)

AMRAP 7:

**Partner 1: **

50 Meter Light Kettlebell Farmers Carry (Each Side)

**Partner 2: **

AMRAP:

5 Push-up to Down Dogs

10 Active Samsons

*Switch Stations When Partner Returns From Run

Kettlebell Warmup

*Performed With Light Kettlebell: *

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Goblet Squats

5 Goblet Reverse Lunges (Each Side)

5 Single Leg RDL’s (Each Side)

Gymnastics

Strict Pull-ups (Max set unbroken)

*no kipping*

*use bands if needed*

Strict Handstand push ups (1 max rep set)

Max set of unbroken strict HSPU

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Big Helen (Time)

3 rounds of:

600 meter run

21 Kettlebell Swings 70/53#

7/5 Ring Muscle-ups

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