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12/14/2018

13
Dec

12/14/2018

CrossFit Templum – CrossFit

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Overview

In this simple couplet workout, the reps start on opposite ends. The workout flows like so:

1 Toes to Bar

10 Deadlifts

2 Toes to Bar

9 Deadlifts

….

We’ll follow that format until the final round of 10 Toes to Bar and 1 Deadlifts.

Looking for a deadlift weight that athletes could complete 21+ repetitions unbroken when fresh, with no more than 1 break on any set within the workout. We’ll likely break up the toes to bar more than the deadlifts, but the variation should be something that athletes could complete 15+ unbroken reps when fresh.

If the toes to bar number is quite large (55 reps), athletes have the option to simply complete 3-5 reps each round to manage volume. This puts them somewhere between 30-50 reps. We can also change up the variation and keep the rep scheme the same.

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)

Banded Lat Stretch

Couch Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Toes to Bar: Engage Lats

Partner Up:

10 Reps Each of PVC Toes to Bar

Then…

10 Scap Pull-ups

5 Kipping Swings

1-3 Strict Toes to Bar

5 Knees to Chest

3 Toes to Bar

Deadlifts:

With a Partner:

10 Banded PVC Deadlifts

Then…

5 Pausing Deadlifts

Build to Lighter Weight

Metcon

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

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