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8/8/2018

7
Aug

8/8/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Samson Lunge

Medium Row

Push-up to Down Dog

Faster Row

Air Squats

Bergeron Barbell Warmup1 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations (in front rack)

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Mobility

Warm-up (No Measure)

Pigeon Pose

Childs Pose

Bottom Squat Hold

Movement Prep and Coaching

Warm-up (No Measure)

Overhead Squat:

Establish Hand Position

:15 Second Overhead Position Hold

5 Pausing Overhead Squats

Build to all four workout weights

*scale to front squat if lacking mobility for proper overhead positioning*

Metcon

Hot Sauce (4 Rounds for reps)

AMRAP 3min:

21/15 Calorie Row

21 Bar over Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3min:

18/13 Calorie Row

18 Bar over Burpees

Max Overhead Squats (95/65)

rest 3 minutes

AMRAP 3min:

15/11 Calorie Row

15 Bar over Burpees

Max Overhead Squats (115/80)

rest 3 minutes

AMRAP 3min:

12/9 Calorie Row

12 Bar over Burpees

Max Overhead Squats (135/95)

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