Tuesday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Set 1

Row = 70m

Penalty = 2x Alternating DB

Deadlift

Set 2

Row = 100m

Penalty = 2x Alternating DB Sumo Deadlift High Pull

Set 3

Row = 80m

Penalty = Alternating DB Snatch

Set 4

Row = 110m

Penalty = Alternating DB Snatch

Set 5

Row = 90m

Penalty = Alternating DB Snatch

Specific Warm-up

Warm-up (No Measure)

Set 1:

:20 Alternating Reverse Lunge + High Knee

Rest :10

:20 Single Unders

Rest :10

Set 2:

:20 Walking Lunges

Rest :10

:20 Double Unders or Attempts

Rest :10

Set 3-4:

:20 Overhead Walking Lunges (increase weight each set)

Rest :10

:20 Double Unders or Triple Under Attempts

Rest :10

Workout

Metcon (Time)

5 Round For Time:

50 Double Unders

50-ft. Single-Arm Overhead

Walking Lunges (50/35#)

Intermediate:

30 Double Unders & 35/20# DB

Beginner:

1 min single unders

Walking Lunges

Skill

Warm-up (No Measure)

6mins of practice of:

DB Windmills

DB Overhead Squats

*no rep scheme just practice the movements*

Work Your Weakness (Strength;Skill;Stamina)

Metcon (AMRAP – Reps)

EMOM for 10mins:

1-5 Bar Muscle ups

*Score total reps in 10 mins*