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6/7/2019

6
Jun

6/7/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

“What you resist, persists”.

What would you think about if I told you to *not* think of a pink giraffe?

The same effect takes place if I tell you “don’t slow down” as you start your final 400 meter run in a workout. Our minds don’t operate well when we focus on what “not to do”. Instead of focusing on what not to do, let’s focus on what *to do.*.

Let’s turn “don’t slow down” on that last 400m run into “I can hold this pace”. Transition “don’t eat those cookies”, “let’s go snack on some celery”.

If our thoughts become words, and those words become actions, we’re going to get what we focus on. So let’s choose wisely. This is one of the main reasons we speak declarations daily. We must feel our way in to an action sometimes. I believe we can speak things into existence if you take action. You are strong..You are a warrior…

Overview

GENERAL

*2 WOD options today. “52 Cards” and “Bane” (Bane is competitors WOD)

* 52 CARDS The whole class operates as one team

* Coach starts by picking a card

* Number and suit will tell you rep count and movement

* Coach will pick next card when all athletes have completed the reps of the last movement

* Face Cards are 10 and Aces are 200 Meter Runs

* Jokers aren’t used

* Workout ends when class makes it through every card

WEIGHTED MOVEMENTS

* Choose weights you can go unbroken with throughout, even on the sets of 10*

LOGISTICS

* There is the option to scale the weight or the reps

* For example, if an athlete knows 8-10 burpees will take forever, never do more than 7 reps

* If Unable to Run:

* 250 Meter Row

* 14/10 Calorie Assault

Warm-up

Warm-up (No Measure)

AMRAP 8min:

50 Meter Run

Pick a Card

*Card Corresponds to Warmup Movement and Number of Reps:*

**Hearts**: Air Squats

**Spades**: Mountain Climbers (Each Side)

**Clubs**: Reverse Lunges

**Diamonds**: Hollow Hold Seconds

Mobility

Warm-up (No Measure)

Lying Chest Stretch

Child Pose off KB

KB Calf Smash

Metcon

If doing competiors WOD “BANE”Prep your barbell movements and Muscle ups

Deck of cards (Time)

For Time:

52 Cards

Hearts: Kettlebell Swings (53/35)

Spades: Burpees

Clubs: AbMat Sit-Ups

Diamonds: Goblet Squats (53/35)

Aces: 200 Meter Run

*Face cards are 10 reps

*class is one team

*don’t flip card till everyone finishes

*finish deck for time 🙂

Bane (Time)

For Time:

40 Kipping Handstand Pushups

20 Ring Muscle-Ups

10 Rounds of “Macho Man”

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Jerks

RX 185/135

Masters 50+ 135/95

Metcon

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