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CrossFit Templum – CrossFit
Warm-up
1 set:
2:00 bike, row, or ski
10 good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
Specific Warm Up
Deadlift Progression & Setup
Set-up:
Hands at shoulder width
Feet between hips and shoulder-width
Shoulders slightly in front of the bar
Arch chest up to maintain lumbar curve
Heels down.
Strength
Deadlift (Best set of 3)
Metcon (Weight)
*Add all 7 sets of deadlift for total load*
Skill
3 rounds for reps:
1:00 GHD hip and back extensions
1:00 rest
Cool Down
3 sets:
:20 standing pike stretch
:20 scorpion stretch/side
:20 Samson stretch/side
