Friday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Set 1

10 Alternating Spiderman Stretch

10 Prone Arch-ups

10 Straight Leg Sit-ups

Set 2

20 Alternating Knee-to-Elbow in Plank

20 Hollow Rocks

20 Alternating V-ups

Specific Warm-up

Warm-up (No Measure)

POWER CLEAN

Progression // Focus

• Set up: heels down, shoulders slightly in front of the bar, hips in between shoulders and knees, and back should be flat.

5 Reps at each step – led by coach

1) Clean Grip Deadlift // Hips and shoulders rise together as the athlete pulls the bar into their body.

2) Clean Deadlift + Shrug // Patient speed until the athlete gets to the thighs and then accelerates through a shrug.

2a) Hang Muscle Clean

2b) Alt Elbow Punches

3) Partial Front Squats // Rack position and foot position.

4) Hang Power Clean // Jump and land in a partial front squat. Focus on footwork and fast elbows.

5) Power Clean // Patient off the floor with an aggressive jump after the bar passes the knees. Focus on pulling the bar into the body at all times.

Strength

Power Clean (10 mins to find heavy single)

Specific Warm-up

Warm-up (No Measure)

POWER CLEAN TEST/PACING

1min

1 Power Clean every 10 sec (light/medium weight)

1min

1 Power Clean every 6 sec (medium weight)

** below workout weight

Warm-up (No Measure)

TOES TO BAR

Progression // Focus

:30-:60 sec each progression

1) Position on the Pull-up Bar // Grip and Active hang on bar

2) Kip Swing // Fast transition between hollow and arch body positions

3) 2 Kip Swing + 2 Knees Above Hips // Knee up in the hollow position

4) 2 Kip Swing + 2 Knees-to-Armpits // Aggressive press down in the

back swing, lean back, and drive knees up

5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toes-to-bar // Knees up and

extend legs towards the bar

6) Multiple Toes-to-Bar // Continue to press down in the back swing

of each rep

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

5 Power Cleans (205/145#) RX+

10 Toes-to-Bar

Intermediate: 155/105 RX

Beginner: 75/55# & Hanging Knee raises or Toes to something

SCALING OPTIONS:

T2B: 10 attempts, Knees-to-Armpits, Hanging Knee Raises, V-ups, Lying T2B, Sit Ups

PC: Load

Cool Down

Warm-up (No Measure)

3 Sets

:30 Doorway Stretch / Side

:30 Banded Shoulder Stretch / Side

:30 Banded Rack Stretch / Side

Work Your Weakness (Strength;Skill;Stamina)

Warm-up (No Measure)

4 sets:

10 Weighted Strict Pull-ups

– Rest 1:30 between sets

1 set:

Max Strict Chin-ups

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