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8/15/2018

14
Aug

8/15/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Active Spidermans

Active Samson

Push-up to Down Dog

Side Lunges

Slow Air Squats

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)

Front Rack Stretch: 60sec

Wrist Stretch: 60sec

Ankle Stretch: 60sec

Movement Prep and Coaching

Warm-up (No Measure)

Clean: Hip up and down

Envision a heavy resistance band attached to their hip. They have to jump hard on the way up to stretch the band. After the hard jump, the band will quickly pull them back down to receive the bar.

2 High Hang Power Cleans

2 Hang Power Cleans

2 Power Cleans

2 High Hang Squat Cleans

2 Hang Squat Cleans

2 Squat Clean

Push Press (Overhead Squeeze)

No re-dip

3 push presses

Push Jerk: Dip drive and drop

Re-dip on the catch

3 push jerks

Split jerks; Positioning

Establish Split Position

3 Jumps to Split Position (Thumbs on Shoulders)

3 Jumps to Split Position (Land and Punch Arms Overhead)

3 Split Jerks

Full Complex with Empty Barbell

Metcon

Big Clean Complex (Weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Score best set*

*All 12 reps should be completed without dropping the bar*

*Complete 1 set every 4th minute

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