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7/31/18

30
Jul

7/31/18

CrossFit Templum – CrossFit

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Warm-up

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)

Warm-up (No Measure)

20 Arm Haulers

20 Banded Air Squats

20 Walking Lunges

10 Single Leg Deadlifts (balance opposites)

Mobility

Warm-up (No Measure)

3 Point PVC Hinge Drill

Box supported ankle stretch

Movement Prep and Coaching

Warm-up (No Measure)

Box Jumps: Hip up Knees Up

Open the hips fully for higher jumps.

10 Small Hops

10 Tall Hops

5 Step-ups (Each Leg)

3 Shorter Box Jumps

3 Workout Height Box Jumps

Deadlifts:

Establish Set up position

5 dead from hips to knees

5 from knees to mid shin

5 full Deadlifts

*build to workout weight*

Metcon

Pumped Up (Time)

21-15-9

Deadlifts 225/155 RX 275/185RX+

Box Jumps 24/20″ RX 30/24″RX+

*scale weight to something you can manage for at least 8-10 reps if needed.

*scale height on box or perform step ups*

Jumps are RX only

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