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10/4/2018

3
Oct

10/4/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Line Drills Coaches Choice

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep and Coaching

Warm-up (No Measure)

Dumbbell Strict Press:

*With Light Set of Dumbbells*:

10 Strict Presses Against Wall

5 Strict Press Away From Wall

*With Workout Weight Dumbbells*:

5 Strict Presses Against Wall

5 Strict Presses Away From Wall

Deadlift:

10 PVC Banded Deadlifts

10 Empty Barbell Banded Deadlifts

5 Empty Barbell Deadlifts

Build to Workout Weights

Metcon

Metcon (Weight)

On the 1:30 x 7:

7 Dumbbell Strict Presses (challenging weight but unbroken)

7-6-5-4-3-2-1 Deadlifts

*Same weight across on dumbbell strict presses. Build to heavy single deadlift.

1-Mile Run (Time)

Max Effort 1-Mile Run

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