CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
4min Cap:
(if you are late to class 4mins of burpees!!!)
Junkyard Dog Partner Warm-up
Specific Warm-up
Warm-up (No Measure)
Deadlift Review:
5 Coach led reps, 5 Reps athletes move on their own
• Drive the hips back and squeeze the bar into the body
5 Coach led reps, 5 Reps athletes move on their own
• Add a little more weight to the bar. Focus on athletes maintaining
a flat back throughout the entire lift and driving their heels into the
ground.
3 Coach led reps, 3 Reps athletes move on their own
• Add a little more weight to the bar. Have athletes pause for a 2
count in between reps.
Deadlift (increasing weight to starting weight of strength work)
3-3-3-3-3
Strength
Deadlift (3-2-2-2-1-1-1-1-1)
Skill
Warm-up (No Measure)
Accumulate:
25 GHD Sit-ups
25 GHD Hip Extensions
25 Weighted Knee Raises
25 GHD Hip Extensions
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
EMOM for 12min:
12 Burpee Box Jump Overs
(24″/20″)
*Score total reps*
