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8/10/2018

9
Aug

8/10/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Sec

Bike Easy

Push up down dog

Bike Med

Samson Lunge

Bike Hard

Air squats

Warm-up (No Measure)

Barbell Warmup:

5 Good Mornings

5 Back Squats

5 Front Rack Reverse Lunges

5 Strict Press

5 Hang Power Cleans

Movement Prep and Coaching

Warm-up (No Measure)

Hang DB Reverse Lunge & Bike

Lean: With both movements a slight lean forward will help athletes with better use of hams and glutes and less strain on knees.

Deadlifts: Top and Bottom control

Build to workout weight.

Weightlifting

Deadlift (Build to heavy set of 10)

Metcon

Captain Insano (Time)

3 rounds:

20 Deadlifts 155/105

15/10 Cal Assualt Bike

20 Hang Dumbell Reverse Lunges

15/10 Cal Assault Bike

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