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CrossFit Games Open 1 ...
CrossFit Games Open 1 ...
CrossFit Games Open 15.4
Bottom Squat Hold
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
2/20/2016 - CrossFit Templum
Class
(All)
8:00am Skills Class
CrossFit Team/Parnter WOD 9:00am
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
2/20/2016
Warm-up
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Open Prep. With a partner choose one of the following open WOD's and count their reps. No rep away if ya need :-) Do more than one if ya want.
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
CrossFit Games Open 14.2 and 15.2 (AMRAP - Reps)
Includes Masters up to 54 years old
0:00 - 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups
3:00 - 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups
6:00 - 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups
The ladder will ascend every 3-minutes until the athlete can not complete the ladder.
CrossFit Games Open 15.4 (AMRAP - Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Extra Credit
Squat Therapy Challenge
Bottom Squat Hold (Hold for 4 mins and 30 secs)
Hold in bottom of air squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, February 20, 2016
Male Clients
Female Clients
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