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Components
Handstand Push-ups
Pull-ups
Doce
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Mobility
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
4/2/2019 - 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
8:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
54 (29/25)
Workout
4/2/2019
Thought of the day
2 Things to be successful in Life:
Give people something to respect.
Give God something to work with.
Warm-Up
Gymnastics:
* Max effort reps with HSPU and Pullups
Conditioning:
* Weight decreases with each round, reps remain the same
* Athletes can look to increase their scores slightly with each round
* The goal is to get to the burpee box jumps in the first round
* Pick a weight/rep number that allows for that
* General maximum time frame for each movement:
* Row: 90 Seconds
* Cleans: 90 Seconds
* Burpee Box Jump Overs: 1 Minute
Warm-up
Teams of 2
AMRAP 6min :
100 Meter Rowling
10 Meter Burpee Broad Jump Out
10 Meter Walking Lunge Back
*One partner working at a time. Partner not on rower completes "rowling" air squat penalty as other does burpee broad jumps/lunge. Tag and switch following the walking lunge back.
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff Legged Deadlifts
5 Hang Power Cleans
5 Front Squats
Gymnastics
Handstand Push-ups (1 max effort unbroken set)
Handstand Push-ups
Strict Handstand Pushups
1 Attempt for Max Repetitions
If we are not able to complete 3 strict handstand pushups, it is in our best interest to spend some time growing strength in the range of motion.
Scaled option:
Dumbbell Strict Presses
*score at 0 reps and log weight and reps in the notes in wodify*
Dumbbell Strict Presses - With a range of motion from shoulders to overhead, the freely moving bells are far more demanding than the barbell. Choose a loading that allows for at least 8-10 repetitions, and go as far as we can from there. We're aiming to be in the 8-15 repetition rep range.
Pull-ups (Max effort reps)
Pull-ups
*Use band if you can't complete at least 3-5 strict pullups.
*No bouncing
*Slow and controlled
*Score as 0 reps if band used and put reps and color band in notes
Metcon
Doce (3 Rounds for reps)
AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
rest 4 minutes
AMRAP 4min:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 02, 2019
Male Clients
1
Matt
Gideon
12:00 PM CrossFit
1 x 26
missed 27
2
Rob
Helm
7:00pm CrossFit
1 x 24
3
Rob
Helm
12:00 PM CrossFit
1 x 19
4
Joshua
Davis
6:00 pm CrossFit
1 x 18
5
Dontae
Smiley
5:00 pm CrossFit
1 x 17
6
Jack
Davis
5:00 pm CrossFit
1 x 16
strict
7
Lucas
Siqueira
6:00 pm CrossFit
1 x 7
8
Joseph
Pina
8:00 PM CrossFit
1 x 4
8
Layton
Dale
7:00 am CrossFit
1 x 4
had 5, but lost balance
9
Jason
Pavelka
6:00 am CrossFit
2 x 3
10
Manny
Gonzalez
5:00 pm CrossFit
0 x 15
40 lb db
11
Kyle
Jones
6:00 am CrossFit
1 x 13
50#
12
David
Guerra
5:00 am CrossFit
1 x 12
#50 DB Strict Press
12
Harun
Hersi
6:00 pm CrossFit
1 x 12
30lb strict db press
13
Jonathan
Waknin
7:00pm CrossFit
1 x 11
50 lb db
14
Cameron
Buchman
6:00 am CrossFit
1 x 10
15
Mark
Brooks
5:00 am CrossFit
1 x 9
#40
15
Mickey
$ Admony
7:00pm CrossFit
1 x 9
#50s DB
16
Private
12:00 PM CrossFit
1 x 8
17
Ely
Ibrahim
6:00 pm CrossFit
1 x 7
60 lb db press
18
Jose
Norat
7:00pm CrossFit
1 x 5
45lb dumbell strict press
18
Llouis
Hall
5:00 pm CrossFit
1 x 5
19
Daz
Williams
6:00 am CrossFit
1 x 3
20
Private
6:00 am CrossFit
1 x 0
20
Private
7:00 am CrossFit
1 x 0
20
Dan
Gideon
5:00 am CrossFit
1 x 0
9 reps with 30# DBs
20
Ed
Giampietro
7:00 am CrossFit
1 x 0
10 reps 35# DB
20
Mikhail
Zhukov
7:00 am CrossFit
1 x 0
10 reps 20 lb
20
Noel
Janacek
5:00 am CrossFit
1 x 0
10x30#
Female Clients
1
April
Gideon
12:00 PM CrossFit
1 x 6
strict
2
Stephanie
Carenza
5:00 am CrossFit
1 x 25
30 was not pretty
3
Angela
Aguirre
5:00 am CrossFit
1 x 20
Db 10#
4
Susan
Jost
5:00 am CrossFit
1 x 15
15
5
Antoinette
Iroko
6:00 am CrossFit
1 x 13
35#
6
Carliz
Moore
6:00 am CrossFit
1 x 10
25 lb bells
7
Hannah
Tekell
5:00 pm CrossFit
1 x 9
@2 mats
7
Mindy
Pittman
5:00 am CrossFit
1 x 9
15lbs and 12lbs
7
SRIJALA
PANDEY
6:00 am CrossFit
1 x 9
#15
8
Chelsea
Jones
5:00 am CrossFit
1 x 8
20#
8
Kristie
Brooks
5:00 am CrossFit
1 x 8
DB SP 20
8
Laura
Pavelka
6:00 am CrossFit
1 x 8
60 lbs
8
Stacey
Davis
5:00 am CrossFit
1 x 8
35# DB strict press
9
Em
Ledford
8:00 PM CrossFit
1 x 7
off box
9
Sandra
Ortega
8:00 PM CrossFit
1 x 7
#25
10
Thais
CARMO
12:00 PM CrossFit
1 x 6
11
Keren
Nehory
6:00 am CrossFit
1 x 5
25# DB
12
Rachel
Siqueira
6:00 pm CrossFit
1 x 3
30lb dbs
13
Amber
de Armas
8:00 PM CrossFit
1 x 0
6 strict with 30 # DBs
13
Debra
Puckitt
12:00 PM CrossFit
1 x 0
15 lbs
13
Gina
Flores
7:00pm CrossFit
1 x 0
6 db strict press @30 lbs.
13
Kristen
Gomez
5:00 pm CrossFit
1 x 0
10@25# strict press
13
Pam
de Armas
8:00 PM CrossFit
1 x 0
9 reps with 25# dbs
13
Tammy
Carlat
6:00 am CrossFit
1 x 0
20#,16
13
Private
8:00 PM CrossFit
1 x 0
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