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7/13/2018

12
Jul

7/13/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Spidermans

Medium Bike

Samson Lunge

Faster Bike

Jump Squats

Kettlebell Plank Game (No Measure)

Every athlete in class will take a kettlebell out and place it in the middle of the floor in one line. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Kettlebell Plank Game (No Measure)

Every athlete in class will take a kettlebell out and place it in the middle of the floor in one line. Divide the class into two teams, one on either side of the kettlebell. From a plank position, athletes on either side of the bells will make their way down the line, touching the handle of each kettlebell with both hands. Whoever gets their whole team through first is the winner. You can play just one way down, down and back, or both. Play 2-3 rounds.

Mobility

Warm-up (No Measure)

Pigeon Pose :30sec ea.

Child Pose off Kettlebell :60

Movement Prep and Coaching

Warm-up (No Measure)

KB Swings:

With a lighter kettlebell:

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

Grab workout weight and repeat.

Plate Carry:

Try a couple different methods

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

20min AMRAP:

35/25 Cal Bike

60 KB Swings 53/35

35/25 Cal Bike

200 meter Plate Carry 45/25

(100 meter increments)*

*if male/female team 30 cal bike*
*If we need to do teams of 3 due to equipment then adjust reps to:

48 CalBike

90 KBSwings

300 meter plate carry

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