6/192019
CrossFit Templum, Templum North – CrossFit
Thought of the day
“Champions don’t blame the tools they’ve been given. Champions sharpen them.”
Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe.
It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work.
Never whine.
Never complain.
Never make excuses.
Overview
GENERAL
* Two part workout focused on barbell cycling
* Build to something heavy, but good looking in part 1
* Looking to get around 5 rounds (2 minutes per) in “Bartender”
BARBELL MOVEMENTS
* Choose your weight based off the overhead squats or hang power snatches, whichever is the limiting factor
* Should be something you will not have to break with more than once on both movements
LOGISTICS
* For athletes unable to go overhead, hang power cleans, power cleans, and front squats will be the best alternative
Warm-up
Warm-up (No Measure)
:30 Seconds
PVC Good Mornings
PVC Back Squats
Straight Leg Inchworm to Push-up
PVC Elbow Rotations
PVC Snatch Grip Push Presses
Straight Leg Inchworm to Push-up
PVC Overhead Squats
PVC Snatch Grip RDLs
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Presses
5 Overhead Squats
5 Snatch Grip RDLs
Weightlifting
Hang Power Snatch+ 2 Power Snatch+3 Overhead Squats (Build to a heavy singe of the complex)
TnG
Metcon
Metcon (AMRAP – Rounds and Reps)
“Bartender”
AMRAP 10min:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell:
Scaled 75/55
RX 95/65
RX+ 115/85
