CrossFit – Tue, Sep 5

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CrossFit Templum – CrossFit

Warm-Up

1 set:

25-ft toe walk

25-ft heel walk

25-ft bunny hops

25-ft walking lunges

:20 hollow hold

10 alternating spiderman stretches

1 set:

4 shuttle runs (1 run = 25 ft down, 25 ft back)

5 tuck-ups

10 air squats, slow

– Focus on turning fully and then quarter-lunging to touch the floor during the runs.

1 set:

4 shuttle runs (1 run = 25 ft down, 25 ft back)

5 V-ups

10 air squats, fast

– Focus on accelerating out of the touch at the start of each run.

HANDS-FREE FRONT SQUAT

Treat this like squat therapy.

Hold the PVC on the shoulders for all reps.

1 set:

2-3 quarter squats

2-3 squats to above parallel

3-5 full-depth squats

Specific Warm Up

DB Complex and Thruster Review

Metcon (Weight)

Every 2:00 x 4 sets/arm:

1 DB power clean

1 DB power snatch

1 DB thruster

1 DB overhead squat

– Complete the complex on each arm once every 2:00.

Metcon

Metcon (Time)

9-15-21-27 reps for time:

V-ups

DB thrusters (20/35 lb)

– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

Cool Down

1 set:

1:00 couch stretch/leg

1:00 cobra stretch

Work Your Weakness (Strength;Skill;Stamina)

Clean (EMOM 14:
1 clean
– Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
– Attempts may be power cleans or squat cleans.)