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9/25/2018

24
Sep

9/25/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds

Easy Row

Active Samson

Moderate Row

Active Spidermans

Faster Row

Push-up to Down Dog

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)

Child Pose on Kettlebell :60 sec

PVC Hinge Drill: :60 sec

Movement Prep and Coaching

Warm-up (No Measure)

Rowing:

Establish Catch Position

Establish Finish Position

5 Strokes (Just Arms & Torso From Finish Position)

:30 Seconds Easy Row

Kettlebell Swings:

*With Lighter Weight:*

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

– – – – – – – – – – – – – – – – – – – –

*With Workout Weight:*

5 Kettlebell Deadlifts

5 Russian Kettlebell Swings

5 Full Swings

Deadlift:

Establish Set-up Position

5 Deadlifts

– – – – – – – – – – – – – – – – – – – –

Build to Workout Weight

– – – – – – – – – – – – – – – – – – – –

5 Deadlifts

Metcon

Today’s workout involves two couplets paired together for time. The weights on both the barbell and kettlebell should be something that athletes could complete 30+ repetitions unbroken when fresh. If short on bikes and rower flip flop the coupletes or Run 400, 200, 100meters

Metcon (Time)

“Flip Flop”

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

Directly into…

10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

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