Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm up
6min AMRAP
20 jumping jacks
5 inch worm pushups
10 step ups
5 empty bar deadlifts
Specific Warm-up
3 sets:
:20 plank hold
:20 single-dumbbell box step-ups
:20 deadlifts
– Rest 1:00 between sets.
– Build to workout load.
Metcon
Metcon (AMRAP – Reps)
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.
Intermediate: 20/35# & 105/155#
Beginner: 16/20In box unweighted & 65/95#
Practice Skill
Metcon (Checkmark)
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
Work Your Weakness (Strength;Skill;Stamina)
Deadlift (10-8-8-6-6)
– Welcome to week four in our Strength II deadlift cycle; this is a de-load week.
– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
