CrossFit – Fri, Jul 28

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CrossFit Templum – CrossFit

Warm-Up

1 set:

:30 alternating back rack lunges PVC

:30 push-ups (from knees as needed)

1:00 air squats

1:00 lateral burpees over the PVC

:30 PVC good mornings

:30 PVC pass throughs

Specific Warm Up

SHOULDER PRESS, FRONT SQUAT, AND THRUSTER PROGRESSION

5 shoulder presses

5 front squats.

5 thrusters

5 shoulder presses

5 front squats

5 thrusters

LOADING UP

3 sets:

4 shoulder presses

4 front squats

4 thrusters

– Rest as needed between sets.

Metcon

Metcon (7 Rounds for reps)

7 rounds for max reps:

1:30 to accumulate:

4 shoulder presses (95/135 lbs)

4 front squats

4 thrusters

AMRAP lateral burpees over the barbell

*1:30 rest after ea rd*
Intermediate: 65/95

Beginner: 35/45

Cool Down

Accumulate:

:30 banded overhead stretch/side

:30 banded pec stretch/side

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Distance)

3 sets:

On a 2:00 clock:

200-m run

Max distance DB farmers carry (50/70 lb)

– Rest 2:00 between sets.

– Use two DBs.