CrossFit Templum – Templum Competitive Track
COMP | DAILY NOTE (No Measure)
Jack is 20:00 of steady work, but there’s no reason to be standing around. At 115/80, the Push Press should stay unbroken, and the KB Swings and Box Jumps should be quick enough to keep each round moving. Pay attention to your shoulders as the reps add up. If you’re starting to slow down on the Push Press, take a few extra breaths before picking up the bar rather than breaking the set. EW Part 1 should be heavy on both movements, but choose weights you can handle unbroken while keeping the full :03 pauses on the DB Bench. Finish with an easy 15:00 leg flush.
*Complete the Aff. Comp workout with the class as first priority. Any Extra Work can be done either before or after.
Jack (AMRAP – Rounds & Reps)
Complete as many rounds and reps as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
F: 75-lb barbell, 1-pood kettlebell, 20-inch box
M: 115-lb barbell, 1.5-pood kettlebell, 24-inch box
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
KG: 52.5/35 Bar, 24/16 KB
EXTRA WORK | PART 1 (No Measure)
FOR QUALITY
10-8-6-4-2
Front Squat (Athlete Choice, Unbroken Heavy)
DB Bench Press w/ Pause (Athlete Choice, Unbroken Heavy)*
*Pause for :03 at the top and bottom of every rep.
(No Measure)
EXTRA WORK | PART 2 (No Measure)
ON A 15:00 RUNNING CLOCK…
C2 or Air Bike Leg Flush
(No Measure)
