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6/26/2018

25
Jun

6/26/2018

CrossFit Templum – CrossFit

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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

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