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6/5/2019

4
Jun

6/5/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“Tell me and I forget. Teach me and I’ll remember. Involve me, and I’ll learn.” – Benjamin Franklin

Overview

GENERAL

* 5 minutes on, 5 minutes off in this triplet interval workout

* Double unders are the buy-in, then athletes score will be rounds and reps of front squats and burpee box jump overs

* Looking to complete 3+ rounds on the first two intervals and 4+ rounds on the last interval

DOUBLE UNDERS

* Pick a number or variation you can complete in 2 minutes or less

* Leaves three minutes for scored portion

BURPEE BOX JUMP OVERS

* No need to stand to full extension on top of the box

FRONT SQUATS

* Choose weights you can go unbroken with across each round

LOGISTICS

* If short on space, stagger heats on opposite 5 minute windows

Warm-up

Warm-up (No Measure)

3 Rounds:

30 Seconds Each

Single Unders

Active Samson + Air Squats

Straight Leg Inchworms

Barbell Warmup

5 Back Rack Lunges (Each)

5 Pausing Back Squats

10 Elbow Rotations

5 Front Rack Reverse Lunges (Each)

5 Pausing Front Squats

Metcon

Metcon (3 Rounds for reps)

“Slap Happy”

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Extra Credit

Metcon (Time)

10 Sets of 40% of max rep hspu for time

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