6/4/2019
CrossFit Templum, Templum North – CrossFit
Thought of the day
“If you aim at nothing, don’t worry… we’ll hit it.”
A clear and defined goal seems like an obvious first step. However, it is often missed.
It’s not that we don’t have any general goals or directions in mind. What we tend to lack is the ubnmistakeable *specificity*. We lack the concrete intentions that are impossible to mix up when we’re under way.
If we have to pause to think about what our goals are, we havn’t yet defined them to the extent we seek. They need to come to our lips in the blink of an eye, as if it’s a subconscious reaction. For no other reason than to see us through the inevitable storm.
“I want to get fitter.” Turns into, “I will workout 3x a week and eat 3 quality meals each day.”
Overview
GENERAL
* Two part power clean focused workout
POWER CLEAN
* Within “Power Ranger”, we’re looking for a weight we can grind through quick singles
* Should be able to string reps together if we needed to, but singles will likely be the best option
RUN
* If Unable to Run:
**For 600 Meter Run **
750 Meter Row
42/30 Calorie Assault Bike
**For 400 Meter Run**
500 Meter Row
28/20 Calorie Assault Bike
**For 200 Meter Run **
250 Meter Row
14/10 Calorie Assault Bike
Warm-up
Warm-up (No Measure)
30 Seconds
Active Spidermans
Push-up to Down Dog
Front Plank
Active Spidermans
Push-up to Down Dog
Right Side Plank
Active Spidermans
Push-up to Down Dog
Left Side Plank
Barbell Warmup:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Mobility
Front Rack Stretch
Wrist Stretch
Weightlifting
High Hang Power Clean + Hang Power Clean + Power Clean (15min to build to a heavy singel)
Pockets, above knee, floor
Metcon
Power Ranger (Time)
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
