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7/3/2018

2
Jul

7/3/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Game Time: Partner up

Three Legged Race

*Grab a band and connect your leg with another parnter* 🙂

Round 1:

20yd run down

5 Air Squats

20 yd run back

Round 2:

20 yd hop down

3 Burpees

20yd hop back

Round 3:

20yd run down

5 Pushups

20 yd run back

First team to complete wins 🙂

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

Warm-up (No Measure)

Kettlebell Ankle Stretch

Kettlebell Squat Hold

Banded Kettlebell Goblet Squats (Versaloop band around knees)

Movement Prep and Coaching

Warm-up (No Measure)

Kettlebell Swings:

Hip Hinge/Think Wrecking Ball

5 KB Deadlifts

5 Russian swings

5 American swings

Front Squat:

Elbows up and out/Balance

Establish front rack position

5 Pausing Front Squats

*Build to workout weight*
1 Round

Prep Round:

5 Front Squat

5 Kettlebell Swings

100 Meter Run

Metcon

Jack Squat (Time)

21-15-9

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

Extra Credit

Behind the neck strict press (2-2-2-2-2 Steady build not a max)

Snatch Grip

Snatch Grip Push Jerk (3-3-3-3-3 60-70%)

Hang Power Snatch (OTM x8)

Minute 1 – 3 Reps @ 50% of 1RM Snatch

Minute 2 – 3 Reps @ 53% of 1RM Snatch

Minute 3 – 3 Reps @ 56% of 1RM Snatch

Minute 4 – 3 Reps @ 59% of 1RM Snatch

Minute 5 – 3 Reps @ 62% of 1RM Snatch

Minute 6 – 2 Reps @ 65% of 1RM Snatch

Minute 7 – 2 Reps @ 68% of 1RM Snatch

Minute 8 – 2 Reps @ 71% of 1RM Snatch

Metcon (AMRAP – Rounds)

Alternating OTM x 12 (6 Rounds)

Even Minutes – 12 GHD Sit-Ups

Odd Minutes – 3 Overhead Squats @60%1RM

Metcon (No Measure)

3 Rounds, Not for Time:

200m Double Dumbbell Walk

1st 50m – Left Arm Overhead, Right Arm Hang

2nd 50m – Right Arm Overhead, Left Arm Hang

3rd 50m – Both Front Rack

4th 50m – Both Overhead
You choose loading but you shouldn’t have to break within the 50m

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