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9/17/2018

16
Sep

9/17/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row or Bike

Active Spidermans

Moderate Row or Bike

Active Samson

Faster Row or Bike

Slow Air Squats

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 :30

Wrist Stretch :30

Ankle Stretch :30

Movement Prep and Coaching

Warm-up (No Measure)

Rowing: Sticky Catch Drill

Full ROM

Hitting full range of motion best prepares athletes for anything that life throws at them. While not everything we do in life will require full range, training it promotes joint health, flexibility, and strength. All of these things bode well for a long, healthy life. In both squats today, we are looking to squat down until the hip crease is below the top of the knee and stand tall so the hips and knees reach full extension. More important than cycle time of repetitions or weight on the barbell is preserving the full range of motion.

Front Squat Movement Prep

3 Pausing Front Squats

3 Front Squats

Back Squat Movement Prep

3 Pausing Back Squats

3 Back Squats

*Build to workout weights*

Metcon

Metcon (AMRAP – Reps)

Teams of 3:

“Last Legs”

0:00 – 5:00 – Max Front Squats

5:00 – 10:00 – Max Calorie Row

10:00 – 13:00 – Rest

13:00 – 18:00 – Max Back Squats

18:00 – 23:00 – Max Calorie Bike

Squat Loads Increase Every 30 Reps:

*loads should be what athletes could complete at least 25, 20, and 15 repetitions unbroken respectively when fresh*

Front Squats

0-30 Reps (95/65)

31-60 Reps (115/75)

61-AMRAP (135/95)

Back Squats

0-30 Reps (135/95)

31-60 (155/105)

61-AMRAP (185/125)

RX+ Loads:

Front Squats

0-30 Reps (115/80)

31-60 Reps (135/95)

61-AMRAP (155/105)

Back Squats

0-30 Reps (155/105)

31-60 (185/135)

61-AMRAP (225/155)

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