CrossFit Templum – CrossFit
Warm-up
1 set:
2:00 bike, row, or ski
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
Specific Warm-up
Deadlift prep…
Build-up:
4 sets:
3 deadlifts
– Lift every 2:00, starting light and building to starting weight.
Strength
Deadlift (3-3-3-3-3)
Beginners: Complete sets of 5
Metcon (Weight)
Score Total load from all 5 sets
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
:30 single-arm ring plank hold (right arm)
:30 single-arm ring plank hold (left arm)
:30 L-sit hold
– Keep the 30-second intervals to 3 sets or less.
– Scale the plank hold by walking your feet forward and keeping your body more upright.
– Scale the L-sit hold by bringing the knees closer to your ches
