11.29.2021

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets

10 Stagger Stance Good Mornings / Leg

50m Jog (Easy pace)

10 Alternating Soldier Kicks

50m Jog (Increase speed)

10 Alternating Jumping Lunges

50m Jog (Increase speed)

Specific Warm-up

Warm-up (No Measure)

Deadlift Set-up and Progression Drills: 3-5 reps Coach led

Set-up

1) Hands at shoulder width

2) Feet between hips and shoulder width

3) Shoulders slightly in front of the bar

4) Arch chest up to maintain lumbar curve

5) Heels down

Deadlift to shins

” to knees

” to mid thigh

Prove it run: 200 meters

Load up:

EMOM 5:

7 unbroken Deadlifts

Metcon

Metcon (Time)

For Time: (15min Soft Cap)

21 Deadlifts (225/155#)

400m Run

15 Deadlifts

400m Run

12 Deadlifts

400m Run

9 Deadlifts

400m Run

Intermediate: 155/105#

Beginner: 95/65# *300 meter runs if needed*

Skill

Metcon (No Measure)

2 Sets:

1:00 GHD Sit-ups

1:00 Plank Hold

1:00 Good Mornings

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