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8/22/2018

21
Aug

8/22/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Bike

Push-up to Down Dog

Moderate Bike

Active Spidermans

Faster Bike

Active Samson

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)

Banded Pass Throughs – 1 Minute

Banded Pull-Aparts – 1 Minute

Banded Good Mornings – 1 Minute

Movement Prep and Coaching

Warm-up (No Measure)

Pullups:

10 Seconds Dead Hang

10 Scap Pull-ups

1-3 Strict Pull-ups

3 Pull-ups

Deadlifts:

5 Hang to knee

5 Knee to ground

5 Full deadlifts

Build to workout weight

Metcon

Half Bad (AMRAP – Rounds and Reps)

18min AMRAP:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Assault Bike

15 Pull-Ups

RX+

18min AMRAP:

20 Deadlifts (155/105)

10 CTB Pull-Ups

20/15 Calorie Assault Bike

10 CTB Pull-Ups

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