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6/21/2019

20
Jun

6/21/2019

CrossFit Templum, Templum North – CrossFit

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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)

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