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7/23/2018

22
Jul

7/23/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Air Squats

Single unders

Samson Lunge

Jump Squats

Pushup down dog

Versa Loop Hip Activation (No Measure)

20 yards each movement

Monster Walks Right Lead (Band just above knee)

Monster Walks Left Lead (Band just above knee)

Stiff Leg Forward Walk (Band on ankles)

Stiff Leg Backward Walk (Band on ankles)

Movement Prep and Coaching

Warm-up (No Measure)

Back Squat:

5 Pausing Air Squats

5 Valsalva Air Squats

5 Valsalva Back Squats

Front Rack Reverse Lunge:

:20 Sec Balance Right Leg

:20 Sec Balance Left Leg

5 Reverse Lunges

3 Valsalva Front Reverse Lunges

Weightlifting

Back Squat (5×3 (same weight all sets) 75-85%)

*everyone practice one dump at a light weight*

*Drop into squat and drop off and jump forward*

Front Rack Lunge (3×12 (same weight) )

6 each leg

Metcon

Sore Subject (AMRAP – Reps)

8 Rounds: (Score total reps)

:20 Seconds Back Squats 45/35

:10 Seconds Rest

:20 Seconds Double Unders

:10 Seconds Rest

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