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8/7/2018

6
Aug

8/7/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills:

Coaches Choice

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

Wrist Stretch

Ankle Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Double under practice:

15 Seconds Each:

No Rope Single Unders Thigh Taps (Relaxing the Arms)

Easy Single Unders

No Rope Double Under Thigh Taps (Relaxing the Arms)

Double Under Attempts

Hang Power Cleans:

10 Second Receiving Position Hold

10 Second High Hang Hold

10 Second Low Hang Hold

3 High Hang Power Cleans

3 Hang Power Cleans

Build to Workout Weight

Metcon

Jump City (Time)

For Time:

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (135/95)

2 Rounds:

400 Meter Run

40 Double Unders

15 Hang Power Cleans (135/95)

3 Rounds:

200 Meter Run

20 Double Unders

9 Hang Power Cleans (135/95)

Scale:

800 Meter Run = 1000/800 Meter Row

400 Meter Run = 500/400 Meter Row

200 Meter Run = 250/200 Meter Row

HC: Lower weight should be able to do 21 unbroken when fresh

DU’: reduce reps or 2x the singles

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