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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
5 sets:
3 deadlifts
– Rest :30-1:00 between lifts.
Strength
Deadlift (3-3-3-3-3-3)
*Score total load and best set*
Metcon (Weight)
Total load of all set sets
Finisher
3 sets:
10 banded deadlifts
10 band pull-aparts
Cool Down
Accumulate:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
:30 seated reach stretch
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
100-ft sandbag carry (100/150 lb)
– Choose a load on the hip extensions that allows you to perform each set unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-KB front rack carry.
