6/26/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:30 Sec Each:
Easy Row or Bike
Push up down dog
Medium Row or Bike
Spiderman Crawl
Fast Row or Bike
Samson Lunge
Bergeron Barbell Warmup2 (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Warm-up (No Measure)
Front Rack Stretch 1min
Wrist Stretch 1min
Movement Prep and Coaching
Warm-up (No Measure)
Row: its like tug of war. When rowing for cals power is more important. Strong set up
Deadlifts: Press through the floor
5 Hip Hinge to top of Knee
5 Full Deadlifts
Hang Power Cleans: Squeeze the Sponge and Hook the Grip!!!!
5 High Hang Power Cleans
5 Hang Power Cleans
Push Jerks: Elbows Up/Jump and Drop
Hold Finish Position 5-10 sec
Hold Dip Position 5-10 Sec
3 Push Jerks
*Build to workout weight*
Metcon
Captain Crunch (3 Rounds for calories)
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time Remaining
rest 4 minutes
AMRAP 4:
1 Round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
Max Calorie Row in Time Remaining
