10/16/2017 “Ladies Benchmark Week”
CrossFit Templum – CrossFit
Stacey Davis scaling the wall at the Jail break run (Beth cheering her on)
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Weightlifting
Front Squat (Find 1RM)
Metcon
Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Practice Skill
Double Under Practice: (No Measure)
Complete 4 Rounds of:
60 sec ON and 60 sec OFF at your skill level
*RX Double unders AMRAP
*Alt. Double unders with single unders
*Alt. 3 single unders with 2 double unders
*Alt. 5 single unders with 1 double under
*Alt. 3 single unders with 1 floating single under
*Single unders AMRAP
Dead Jump Rope Sprint Lurong (Time)
*10min Time Cap*
10 Deadlifts 185/145
10 Double under or 20 Singles
8 Deadlifts
20 Double unders or 40 Singles
6 Deadlifts
30 Double unders or 60 Singles
4 Deadlifts
40 Double unders or 80 Singles
2 Deadlifts
50 Double unders or 100 Singles
Level 1: 135/95; Singles
Level 2: RX 185/145; Double or Singles
Level 3: RX+ 225/175; Doubles 20/40/60/80/100