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Components
Back Squat
Bench Press
Bent Over Row
1-Mile Run
Settings
Location
(All)
CrossFit Templum
Program
Bod Squad
CrossFit
Hybrid 24/7 Access
Special Events
Templum Performance Speed & Agility Camp
Date
Workout
7/10/2015 - CrossFit Templum
Class
(All)
5:00 am CrossFit
6:00 am CrossFit
7:30 am CrossFit
8:30 am CrossFit
5:30pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (5/9)
Workout
7/10/2015
5x5 Warm-up (A&B)
Complete 1 set of 3-5 reps of the exercise you are starting with using an empty bar. Add 25-45lbs per set and complete 2-3 reps until you reach your 5x5 weight for that exercise.
*Partner with somebody with similar strength
*Stretch while your partner works.
*Keep moving...minimal rest.. so you work up a sweat
Back Squat (5x5 increase 5lbs from last workout)
Back Squat
Bench Press (5x5 increase 5lbs from last workout)
Bench Press
Bent Over Row (5x5 increase 5lbs from last workout)
Bent Over Row
1-Mile Run (Time)
Max Effort 1-Mile Run
Practice Skill
If any time remaining practice a skill from one of the following:
*Jump Rope: Double unders drills alternate from single to doubles connecting 2 and 3 reps at a time. Same if you are working triples
*Kipping: 3x10 Power kips; 3x10 Kips with knee tucks
*HSPU: 3x10 Shoulder taps inverted; 4x30sec inverted holds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 10, 2015
Male Clients
1
Greg
Briette
8:30 am CrossFit
5 x 5 @ 210 lbs
2
David
Guerra
5:00 am CrossFit
5 x 5 @ 205 lbs
3
Layton
Dale
7:30 am CrossFit
5 x 5 @ 160 lbs
4
Daniel
Dunham
6:00 am CrossFit
5 x 5 @ 150 lbs
5
Dodd
Weyandt
6:00 am CrossFit
5 x 5 @ 100 lbs
Female Clients
1
Beth
Lee
5:00 am CrossFit
5 x 5 @ 155 lbs
1
Stacey
Davis
5:00 am CrossFit
5 x 5 @ 155 lbs
2
Michelle
Purcell
6:00 am CrossFit
5 x 5 @ 135 lbs
3
Karen
Offutt
6:00 am CrossFit
5 x 5 @ 110 lbs
4
Angela
Evans
5:00 am CrossFit
5 x 5 @ 100 lbs
5
Kris
Fanning
8:30 am CrossFit
5 x 5 @ 95 lbs
6
Susan
Jost
5:00 am CrossFit
5 x 5 @ 90 lbs
7
Kim
Moore
5:00 am CrossFit
5 x 5 @ 85 lbs
7
Stephanie
Carenza
5:00 am CrossFit
5 x 5 @ 85 lbs
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