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11/21/2018

20
Nov

11/21/2018

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

Mobility

Warm-up (No Measure)

Childs Pose off box

Ankle stretch off box

Movement Prep and Coaching

Warm-up (No Measure)

Deadlifts:

5 Pausing Deadlifts (2 Seconds at the Knee)

5 Deadlifts

Build to Lighter Weight

3 Pausing Deadlifts

3 Deadlifts (2 Seconds at the Knee)

Build to Workout Weight

Box Jumps:

5 Step-ups (each leg)

10 Small Hops

10 Tall Hops

5 Box Jumps

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*RX is bodyweight but it should be a weight that you can do at least 15-20 reps unbroken when fresh to achieve the correct stimulus*

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