Call Us: (972) 591-3488

8/31/2017

30
Aug

8/31/2017

Announcements

Ho US ton HELP!!!! Drop off now till end of class Friday:
Items needed:
FORMULA
DIAPERS
COLORING BOOKS
CRAYONS
DOG FOOD
CAT FOOD
TOILETRIES
BABY FOOD
WET WIPES
SOCKS

CrossFit Templum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

500 meter row

Then Foam roll quads and hams…

Then mobilize hips

Weightlifting

Back Squat (3×3 @85%)

Pause power position clean + jerk (4×3 @ 40-60% (only jerk on the last rep each set))

*no hip clean

*no forward lean

*no momentum

Hang Clean (3 reps E2MOM for 12mins @ 70%)

*jerk last rep if not limiting factor

*drop and reset if needed

*technique focus drop weight if needed

Metcon

Metcon (No Measure)

7 rounds:

100 meter sprint

walk back
*no need to time just work hard at your own pace

*focus on stride and form running

Gymnastic or Strength Accessory Work

Weighted Hip Extensions (strength) (15-15-15-15)

Hip Extension off the GHD

*maintain lumbar extension

*drop to 90 degree hip flexion and extend to parallel with floor

*hold plate on chest

Ring Dips (6×10 rest as needed)

Metcon (Time)

3 rounds for time:

7 CTB Pullups

12 T2B

7 Ring Dips

12 Burpees to 6in Target

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