23
Sep
9/24/2018
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
200 meter run
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
Bottom Squat Hold
Ankle Stretch
Wrist Stretch
Movement Prep and Coaching
Warm-up (No Measure)
Front Squats: Establish Front Rack
3 Pausing Front Squats
3 Front Squats
*Complete Strength work then prep other movements for the WOD*
Bar Facing Burpees:
3 Pushups
3 Frog Hops
3 Burpees over bar
Pullups: Active Shoulders
10 sec Dead hang
10 scap pullups
5 kips
1-3 strict pullups
1-3 kipping pullups
Weightlifting
Front Squat (3×5 same weight challenging)
Metcon
Metcon (Time)
“Wasabi”
For Time:
2 laps + 200m run (1000 Meter Run)
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees