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CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
2/12/2019 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:00 am CrossFit
12:00 PM CrossFit
5:00 pm CrossFit
6:00 pm CrossFit
7:00pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
59 (31/28)
Workout
2/12/2019
Warm-Up
GENERAL
* Goal today is to move a moderately heavy weight and move well through strict upper body movements
POWER CLEANS
* One weight on the barbell for both movements, likely decided by the power clean
* Choose a weight you could cycle for 9+ unbroken when fresh
* Likely going singles during the workout
STRICT HANDSTAND PUSH-UPS
* Should be able to complete within 1-2 sets when fresh
* Should be able to string together sets within workout, not singles
* Athletes who don’t wish to compete in CrossFit can complete dumbbell strict presses
* Competitive athletes can reduce reps or complete with feet on box as subs or other scaled versions suggest by coach
FRONT SQUATS
* Looking to complete these in no more than 2 sets within the workout
* Barbell comes from the floor
STRICT PULL-UPS
* Should be able to complete within 1-2 sets when fresh
* Should be able to string together sets within workout, not singles
* Reducing reps, banded pull-ups, or ring rows are all good subs
*Kipping is NOT a good sub for today!!!
THE WHY
The strict variation of any movement will drastically improve the kipping or hip assisted variation when done correctly and often enough. No matter what athletes goals are, everyone benefits from more strict work. Athletes who are already proficient at the kipping version can train strict movements to increase their capacity. Athletes who aren’t that strong at kipping, or do not have many or any strict pull-ups or handstand push-ups, can increase their strength with consistent strict pressing and pulling.
Warm-up
1 Minute
Active Samson
Walkouts
Slow Air Squats
45 Seconds
Active Samson
Walkouts
Slow Air Squats
30 Seconds
Active Samson
Walkouts
Slow Air Squats
Bergeron Barbell Warmup2
2 Rounds
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
Mobility
Wrist Stretch
Banded Lat Stretch
Warm-Up
HSPU:
10 Seconds Handstand Hold on Wall
10 Second Tripod Position Hold
3 Lowers From Handstand to Tripod
1-3 Strict Handstand Push-ups
Strict Pullups:
10 Scap Pull-ups
10 Seconds Active Hollow Hang on Bar
1-3 Strict Pull-ups
Power Cleans:
5 Clean Deadlifts
3 High Hang Power Cleans
3 Hang Power Cleans
5 Power Cleans
Front Squats:
5 Pausing Front Squats (Pause in Bottom and Half Way Up)
5 Front Squats
Metcon
Metcon (AMRAP - Rounds and Reps)
"Top Heavy"
AMRAP 18min:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 12, 2019
Male Clients
1
Rob
Helm
12:00 PM CrossFit
4 + 14
2
Matt
Gideon
12:00 PM CrossFit
4 + 5
3
Joshua
Davis
6:00 pm CrossFit
3 + 15
4
Eric
Leininger
7:00pm CrossFit
3 + 9
Character building
5
Dontae
Smiley
12:00 PM CrossFit
3 + 5
185# on the barbell
6
Jack
Davis
5:00 pm CrossFit
2 + 25
heavy
7
Amir
Ehrmann
7:00 am CrossFit
2 + 24
8
Dalton
Higgins
5:00 am CrossFit
2 + 15
9
Gerard
Rohlich
5:00 am CrossFit
6 + 24
#75 on weights 12lb DB press situps
10
Noel
Janacek
5:00 am CrossFit
4 + 34
95# bar, 15# dbs, ring row
11
David
Young
6:00 pm CrossFit
3 + 30
115 barbell and 30 dumbell
12
David
Guerra
5:00 am CrossFit
3 + 26
RX 155, 40# strict DB
13
Hitesh
Patel
5:00 am CrossFit
3 + 23
95 #
14
Robb
Boyd
5:00 pm CrossFit
3 + 10
15
John
Hamilton
6:00 am CrossFit
3 + 7
band aid pull ups 25lbs db 90lbs bar
16
Alan
Christopher
7:00 am CrossFit
3 + 3
15lb 20bbs band
16
Anthony
Quiroz
7:00pm CrossFit
3 + 3
135lbs in place of 155lb standard
16
Ed
Giampietro
7:00 am CrossFit
3 + 3
135 cleans & FS. 30# DB' 3 strict PU & 9 ring rows
17
Ely
Ibrahim
6:00 pm CrossFit
3 + 2
rx weight, back to bar and strict press db
18
Private
7:00 am CrossFit
2 + 37
19
Chris
Schellman
5:00 am CrossFit
2 + 32
155 PC, FS and bent rows & 50lb DB strict press
20
Dias
Mathew
6:00 am CrossFit
2 + 28
Didnt do hand stand pull ups. instead did a modified version.
21
Jason
Pavelka
6:00 am CrossFit
2 + 26
21
John
Curl
6:00 am CrossFit
2 + 26
135 / 45 / strict
22
Mickey
$ Admony
7:00pm CrossFit
2 + 23
45 strict press
23
Vinod
Nutakki
5:00 am CrossFit
2 + 21
85lbs
24
Delton
de Armas
5:00 pm CrossFit
2 + 18
45# dbs; 115# barbell
25
Private
12:00 PM CrossFit
2 + 1
26
Private
6:00 am CrossFit
2 + 0
26
Mikhail
Zhukov
7:00 am CrossFit
2 + 0
FS 95
27
Anastacio
Nieves
12:00 PM CrossFit
1 + 21
RX weight. 50lbs db strict press instead of HSPU
Female Clients
1
Gina
Flores
7:00pm CrossFit
4 + 26
95lb. fs, 35lb. kb dl, 55lb. floor press, aussie row
2
Thais
CARMO
12:00 PM CrossFit
4 + 21
3
Gracie
Perez
5:00 am CrossFit
4 + 9
#55, #12 dbll.
4
Keren
Nehory
6:00 am CrossFit
4 + 2
75 Power CLEAN+ Dead lift, 10 db, green band
4
Laura
Pavelka
12:00 PM CrossFit
4 + 2
75 lbs squat and clean 50 lb strict press for push ups purple ban...
5
Chelsea
Jones
5:00 am CrossFit
4 + 0
65#, 14# db, banded pull ups
5
Erica
Lefler
5:00 am CrossFit
4 + 0
45# BB, 15# DBs, green and purple band
6
Stephanie
Carenza
5:00 am CrossFit
3 + 30
65#
6
Susan
Jost
5:00 am CrossFit
3 + 30
45, 12db press, green band pu
7
Rachel
Siqueira
6:00 am CrossFit
3 + 28
85 lbs, 15 lb db
8
Sommer
Allen
5:00 pm CrossFit
3 + 23
#85lb pc, #30lb db, #85lb bent row
9
Rachel
Taylor
5:00 am CrossFit
3 + 21
55#, 15# DB
9
Shivani
Patel
5:00 am CrossFit
3 + 21
60 lb cleans and FS; purple band strict PUs; 12 lb DB strict
10
MARGUERITE
ALBA
6:00 pm CrossFit
3 + 9
95# FS & PC 25# Strict Press
11
Kris
Fanning
6:00 am CrossFit
3 + 8
60#; 15# db;
11
Shannon
Poulston
6:00 pm CrossFit
3 + 8
RX weight first round, rings, dumbells
12
Em
Ledford
12:00 PM CrossFit
3 + 7
#125 clean/FS; 2abmats shpu; strict pullups
13
Alexis
Eichhorn
7:00pm CrossFit
3 + 4
14
Kayla
Alba
7:00 am CrossFit
3 + 1
@75 lbs & 20lb dp press
15
Pam
de Armas
5:00 pm CrossFit
3 + 0
75# cleans and squats 25# dB bench press (from floor) Ring rows
15
Tammy
Carlat
6:00 am CrossFit
3 + 0
75#, 20#,purple band
16
Amber
de Armas
5:00 pm CrossFit
2 + 30
85# bar, 25# DB press, banded PUs or ring rows
16
April
Gideon
5:00 pm CrossFit
2 + 30
1 Abmat all else RX
17
Christine
Callander
12:00 PM CrossFit
2 + 26
75# Clean & FS 25# x 2 DB Press Black Band pull-ups
18
Kristen
Gomez
7:00 am CrossFit
2 + 21
RX weight, 2 abmats, purple band
19
Nicolle
Queiroz
5:00 pm CrossFit
2 + 15
#105 clean and front squats, ab mats on Strict hspu
20
Andi
Elliott
5:00 am CrossFit
2 + 13
hspus; 55 lbs
21
Hannah
Tekell
6:00 pm CrossFit
2 + 10
RX weight, 2 ab mats for strict hspu
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