6/27/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
:20 Seconds Each:
Jumping Jacks
Quad Stretch(ea leg)
Standing Straddle Stretch Center
Lateral Hops
Side Lunge
Reverse Samson Lunge
Forward and Back Hops
Lizard Lunge (ea. leg)
Air Squats
Single Unders
Push-up to Down Dog
Hollow Hold
Versa Loop Hip Activation (No Measure)
20 yards each movement
Monster Walks Right Lead (Band just above knee)
Monster Walks Left Lead (Band just above knee)
Stiff Leg Forward Walk (Band on ankles)
Stiff Leg Backward Walk (Band on ankles)
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)
Coaches Choice:
Front Rack Stretch 1min
Wrist Stretch 1min
Ankle Stretch :30 sec each side
Movement Prep and Coaching
Warm-up (No Measure)
Coach’em Up and Prep:
Chest to Bar Pullups:
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
Double unders:
Practice 2-3mins
Front Squats
3 Tempo Squats
2 Front Squats
*build to workout weight*
with workout weight complete
1 Round:
5 Front Squats
5 Chest to Bar Pull-ups
10 Double Unders
Metcon
Heartbreak Kid (Time)
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders
Weight on Front Squats should be something athletes can complete in 1 or 2 sets