Passover Workout
CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Passover Special Warm Up Metcon Metcon (3 Rounds for reps) Passover Workout – “Let My People Go”
CrossFit Templum – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Passover Special Warm Up Metcon Metcon (3 Rounds for reps) Passover Workout – “Let My People Go”
Templum North – CrossFit View Public Whiteboard Metcon Option #1 Metcon Tour De Heath (Time) For Time Rx 150 Pull-ups 120 Burpee Box Jump Overs 90 Snatches (115/75) One person working on reps, one resting, and one working on bike for Workout 2. Scaled 150 Ring Rows 120 Burpee Box Jump Overs 90 Snatches (75/55)
CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: 1:00 row :45 of air squats :30 of banded good mornings Specific Warm-up Warm-up (No Measure) Demo and Cue SDHP Set-up and Perform 5 reps of each of the following movements: 1) Box jumps 2) Push presses 3) Wall-ball shots Metcon
Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 10 Minute Cap Row 2 Minutes Then… On a 5 Minute clock foam roll. Quads, I.T., Adductors, Groin Then….. 1 Minute L/R Couch Stretch Strength Front Squat (5-5-5) 5@65% 5@75% 5@80% Metcon Metcon (AMRAP – Reps) E2MOM For 24 Minutes Bike Situps Row
CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :20 double-knee tucks in a plank – Rest :10 :20 good mornings (35/45 lb) – Rest :10 :20 alternating jumping lunges – Rest :10 Specific Warm-up Warm-up (No Measure) Hang Clean Progression and Build up: 3-5 sets: 2-3 hang power cleans
Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 200 Meter Run/500 Bike 10 Arm Circles Forward/Back 8 Pushup down dog 5 BB Shoulder Press 5 BB Good Mornings Strength Push Complex 20 Minutes to work to a heavy complex weight. 1 Push Press 1 Push Jerk 1 Split Jerk Metcon Are You
CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: Run 200 m 10 band or pvc pass-throughs 10 band or pvc around-the-worlds (5/side) 10 shoulder taps 10 hollow rocks Specific Warm-up Warm-up (No Measure) Progression/Scaling/Set-up For HSPU and Ring Dips Metcon Metcon (Time) For time: 15-12-9: Strict handstand push-ups *Complete
Templum North – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds 1 Minute Bike or Row 8/8 Single DB press 15 Toe Touches 10 Push Ups Lateral banded walks 1 Minute L/R Pigeon pose Strength Deadlift (5-5-5) 5@65% 5@70% 5@76% Metcon Man Up (AMRAP – Rounds and Reps) Every 4 Minutes for 5
CrossFit Templum – CrossFit View Public Whiteboard () Warm-up Warm-up (No Measure) 3 sets: :30 up downs/burpees/bar-facing burpees :30 back-rack alternating elbow rotations :30 front-rack alternating elbow rotations :30 front-rack elbow rotations :30 squat therapy 2 sets: 5 front squats (light weight) 3-5 sets: 1 front squat (building) Strength Front Squat (1-1-1-1-1-1-1) Metcon (Weight) Add
Templum North – CrossFit View Public Whiteboard Warm-up Strength Bench Press (5-5-5) 5 Reps@ 65% 5 Reps@ 70% 5 Reps@ 80% Snatch (2-2-2-2-2) Metcon Long Haul (AMRAP – Rounds and Reps) 22 Minute AMRAP 10 Box Jumps 24/20″ 10 Hang Power Cleans 135/95 30 Air Squats 400 Meter Run (=‘s 2 Reps)Scaling 24/20 Stepups or