CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
4 sets:
:20 sumo stance good mornings
– Rest :10
:20 row, bike, or ski
– Rest :10
Specific Warm-up
Warm-up (No Measure)
Set-up:
1) Hands inside the legs
2) Feet slightly wider than squat stance
3) Shoulders slightly in front of the bar
4) Arch chest up to maintain lumbar curve
5) Heels down
4 sets:
3 sumo deadlifts
Strength
Sumo Deadlift (3-3-3-3-3-3-3)
*Score best set and total load*
Metcon (Weight)
7 sets for load:
3 sumo deadlifts
Finisher
Metcon (AMRAP – Reps)
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (55/75 lb)
*Score total SDHP reps*
Cool Down
Warm-up (No Measure)
2 sets:
:30 single-leg straddle stretch/side
:30 cossack squat hold/side
