CrossFit – Tue, Mar 26

Announcements

Sunday, April 14th, we will hold our awards and after party at 5:00pm

CrossFit Templum – CrossFit

Warm-up

1 set:

200-meter jog

50 feet of each:

Walk on toes

Walk on heels

Bunny hop

High knees

Butt kickers

Lateral shuffle/direction

Karaoke/direction

High knee skipping

Walking lunge

Broad jump

Burpee broad jump

1 set:

:30 calf stretch/leg

Specific Warm-up

Coaches Choice Running Drills 5mins

then…

3 sets:

200-meter run

– Rest :30 between sets.

Metcon

2 mile run (Time)

Max Effort

Finisher

Metcon (Checkmark)

Accumulate:

1:00 plank hold (forearms)

1:00 right-sided plank hold

1:00 left-sided plank hold

Work Your Weakness (Strength;Skill;Stamina)

Shoulder Press (10-8-8-6-6)

– Welcome to week four in our Strength II shoulder press cycle; this is a de-load week.

– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3 minutes.

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