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Half Collin

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Workout

12.22.2021

Warm-up

2 sets
:20 up-down + broad jump
Rest :10
:20 alternating jumping lunges
Rest :10

EMOM 6:
3 High Box Jumps

2 sets
200-m Weighted Carry 30/20#
– Sub 2:30

1 set
6 strict presses (45/35 lb)
6 sumo deadlifts
6 standing upright rows

1 set
6 push presses
6 sumo deadlift high pulls

1-2 sets
Build to workout loading

Metcon

Half Collin (Time)

3 rounds for time:
400-m weighted carry (30/20 lb)
12 push presses (115/75 lb)
12 box jumps (24/20 in)
12 sumo deadlift high pulls (95/65 lb)

Intermediate:
Push Press 95/65
SDHP 75/55

Beginner:
Run un-weighted
Push Press 65/45
SDHP 45/35
Box 20/16in

Warm-Up

2 sets
:30 couch stretch / leg
10 single-leg glute bridges / leg
10 leg swings / leg

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, December 22, 2021

Male Clients

1

Josh
Littauer

5:00 pm CrossFit

13:10

115 for all movements

2

Ian
LeBlanc

8:00 PM CrossFit

14:50

3

Matt
Haile

12:00 PM CrossFit

15:28

4

Nir
Nehory

5:00 pm CrossFit

15:29

5

Mickey
$ Admony

5:00 pm CrossFit

15:36

6

David
Guerra

6:00 am CrossFit

17:37

7

Chase
Key

6:00 pm CrossFit

17:50

8

Daniel
Russell

5:00 pm CrossFit

18:14

9

Angel
Lecuona

7:00 am CrossFit

19:45

9

Kyle
Jones

6:00 am CrossFit

19:45

10

Joseph
Pina

6:00 pm CrossFit

21:38

barely beat Curl

11

John
Curl

5:00 pm CrossFit

21:41

Thanks for the push Templum team !

12

Noel
Janacek

6:00 am CrossFit

0:00

DNF. 1 rd+400 then shoulder/neck not happy.

13

Eric
Micek

6:00 am CrossFit

13:43

30# carry, 95# pp, 75#sdhp

14

Chance
Oliver

5:00 pm CrossFit

14:22

30# ball, 95#push press, 75#sumo

15

Vinod
Nutakki

5:00 pm CrossFit

15:41

30lb 400m 95lbs for everything else

16

Ram
Machness

CrossFit 7:00 PM

15:46

400m 30 lbs 65 lbs Step ups (ankle)

17

Tom
Machness

CrossFit 7:00 PM

16:00

65lbs

18

Private

5:00 pm CrossFit

16:58

19

Jeff
Carenza

6:00 am CrossFit

17:35

95 - 75

20

Reid
Landry

5:00 pm CrossFit

17:48

21

Sudheer
Reddy

5:00 pm CrossFit

18:20

Push press -95#, rest RX

22

Kourtland
Hite

12:00 PM CrossFit

20:30

300M 30lb wallball run 115 lb PP/SDHP 24 inch box jump

Female Clients

1

Carley
Hanley

5:00 am CrossFit

15:40

2

Judy
Russell

5:00 pm CrossFit

17:44

3

Torie
Grayson

6:00 pm CrossFit

17:47

4

Sandra
Ortega

6:00 pm CrossFit

18:01

5

Shannon
Poulston

6:00 pm CrossFit

18:09

6

Beth
Lee

12:00 PM CrossFit

14:34

200 m run 20 lb, 55 lb, RX box jumps

7

Stephanie
Carenza

5:00 am CrossFit

15:25

55#

8

Neelima
Agrawal

5:00 am CrossFit

16:16

14# 200m. 55lb pp

9

Gillian
Mbugua

12:00 PM CrossFit

16:28

200m 20lbs ball, 75 pp, 65 sum do

10

Claudia
Travers

12:00 PM CrossFit

17:36

400m run with 14#ball, 20 inch box, 35#push press, #55 sumo

11

Cathy
Landry

5:00 pm CrossFit

19:31

55. Step ups

12

Keren
Nehory

7:00 am CrossFit

21:04

20MB , 55#

13

Kris
Fanning

7:00 am CrossFit

24:30

55#; 45#; SPLIT SOFT BOX JUMPS AND STEP UPS