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6/4/2019

3
Jun

6/4/2019

CrossFit Templum, Templum North – CrossFit

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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

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