CrossFit Templum – CrossFit
Warm up
3 rounds:
100m Run
10 up-downs
10 box step-ups
10 deadlifts
Specific Warm-up
Box Jump Prep and Deadlift build to 50% 1RM
Dr. Princess (Shivani Patel WOF WOD) (Time)
For Time:
400m Run
15 Burpees
15 Deadlifts (50% 1RM)
15 Box Jump Overs 20/24″
200m Backwards Run
15 Burpees
15 Deadlifts
15 Box Jump Overs 20/24”
200m Backwards Run
15 Burpees
15 Deadlifts
15 Box Jump Overs 20/24”
400m Run
Cashout: 100 Double Unders
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (6-6-6-6-6)
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 6 alternating back rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 6 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back rack.
