9/24/2018

CrossFit Templum – CrossFit

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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