6/27/2018

CrossFit Templum – CrossFit

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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