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8/28/2018

27
Aug

8/28/2018

CrossFit Templum – CrossFit

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Warm-up

Partner Rowling (No Measure)

1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. 7 minutes time cap

Warm-up (No Measure)

:30 Seconds

Active Spiderman

Ankle Stretch

Active Samson

Pigeon Pose

Air Squats

Cossack Lunge

Movement Prep and Coaching

Warm-up (No Measure)

Rowing:

*Shoe tie drill

*hamstrings on seat

*handle beats the knees

* Pull-punch drill

Metcon

Split class up with six working on snatch drill and six on the metcon if you have another 6 have them work more mobility drills but nothing that would tire them out for their 2k max effort row.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (Find a solid single)

2k Row (Time)

Max Effort 2k Row

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