CrossFit – Wed, Feb 14

CrossFit Templum – CrossFit

Warm-up

1 set:

:30 jumping jacks

:30 mountain climbers

:30 alternating Spiderman stretches

1:00 air squats (:02 hold in the bottom)

1 set:

:20 back rack elbow raise, right arm

:20 back rack elbow raise, left arm

:20 back rack alternating elbow raises

:20 back rack elbow raises, both elbow

10 back squats with elbows high in the back rack

Move the bar to the front rack and attempt to get as many fingers on the bar as possible.

Lead athletes through the first set and then let them move through the second on their own.

2 sets:

2-inch front squat + pull elbows up before standing

4-inch front squat + pull elbows up before standing

6-inch front squat + pull elbows up before standing

Specific Warm-up

Thruster Prep:

10 full grip front squats

10 wide stance push presses

5 thrusters

5 clycling thrusters

2-3 sets building up 2-3 reps

Strength

Thruster (10min EMOM 1 rep)

*start at 60%

*build to a heavy single

*rest 3mins

Then….

Metcon (Weight)

Max rep unbroken thrusters at 60%