CrossFit Templum – CrossFit
Warm-up
1 set:
5 elbow-to-instep/leg
10 reach, roll, and lift
20 lying hip crossovers
10 shoo the turtles
5 inchworms
Specific Warm-up
Deadlift Prep
3 sets:
5 deadlifts
– Build in load to workout weight.
Mini round
1 round:
200-meter row
8 deadlifts
– Use workout load.
Metcon
Metcon (5 Rounds for reps)
5 x 2:30 rounds for reps:
450/500-m row
Max-reps deadlifts (125/185 lb)
– Rest 1:00 between rounds.
Intermediate: 105/155#
Beginner: 250m row, 55/75#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
:20 ring plank hold, right arm
:20 ring plank hold, left arm
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain a rigid body position but walk your feet forward, making your body more upright as opposed to horizontal.
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible
