6/21/2019
CrossFit Templum, Templum North – CrossFit
Thought of the day
“Remember there’s no such thing as a small act of kindness. Every act creates a ripple with no logical end.” – Scott Adams
How does an echo start?
With a small sound. One that in and of itself, is barely even noticeable. But shortly thereafter that soft sound, comes it’s echo. Still maybe nothing to turn heads. Yet, this echo builds upon its previous. And again. And then again. Before we know it, it’s impossible to ignore.
It’s called the “changing of the echos”, and it starts with a single act. Can we start one today?
Overview
GENERAL
* Looking for this chipper style workout to take no longer than 25 minutes
RUN
* Modify to a distance you can complete in 8-10 minutes
* If unable to run:
* 115/85 Calorie Assault Bike
* 2000 Meter Row
WALL BALL or SANDBAG RUN
* Choose a weight you can run with the whole time
* If you have to walk, it’s too heavy
DUMBBELL SNATCHES
* Choose a weight you can string together 20+ reps when fresh
PULL-UPS
* Choose a variation you can complete sets of 5 at the minimum during the workout
BURPEE BOX JUMPS
* Stand to full extension on the box
Warm-up
Warm-up (No Measure)
200 Meter Run
40 Seconds
Active Spidermans
Active Samsons
Push-up to Down Dog
100 Meter Wall Ball or Sandbag Run
30 Seconds
Frog Hops
Reverse Lunges
Lateral Hops Over Bags or balls
50 Meter Wall Ball or Sandbag Run
20 Seconds
Burpees
Weightlifting
Deadlift waves every 2mins
Set of 3 70%
Set of 1 80%
Set of 3 73%
Set of 1 83%
Set of 3 75%
Set of 1 85%
Deadlift (3-3-3)
Deadlift (1-1-1)
Metcon
El Nino (Time)
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Sandbag/Wall Ball Run (20/14)(yes sandbags are roughly 30#)
30 Pull-ups
20 Burpee Box Jumps (24/20)
