3.17.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

100-m run

15 PVC pipe good mornings

20 lateral hops over the PVC pipe

1 set:

100-m run

15 PVC pipe Romanian deadlifts

20 lateral hops over the PVC pipe

1 set:

100-m run

15 PVC pipe deadlifts

20 lateral hops over the PVC pipe

Specific Warm-up

Warm-up (No Measure)

Deadlift Setup:

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.

Pre-workout Loading

Practice Rd:

1 set:

5 synchronized deadlifts

5 synchro bar-facing burpees

Metcon

Metcon (Time)

For time, with a partner:

30 synchro deadlifts (125/185 lb)

30 synchro bar-facing burpees

400-m run

20 synchro deadlifts

20 synchro bar-facing burpees

400-m run

10 synchro deadlifts

10 synchro bar-facing burpees

400-m run