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2/12/2016

12
Feb

2/12/2016

  

CrossFit Templum – CrossFit

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Warm-up

400 meter run

Overhead Squat Mobility (No Measure)

*T spine foam roll

*T spine lacrosse ball/peanut

*Bands high and low

*PVC and squat drills

Weightlifting

Power Snatch + Overhead Squat (3-3-2-2-1-1)

Metcon

Inverse T2B and S2O Ladder (Time)

Inverse alternating ladder of:

10-9-8-7-6-5-4-3-2-1

T2B

1-2-3-4-5-6-7-8-9-10

Shoulder to Overhead 115/75

Foundations: Lying T2B; Push press 65/45

Level 1: knees to 90; 85/55

Level 2 RX

Level 3 RX+ 135/95

2016 Lurong Series Challenge

Lurong Dead Sprint (Muscle-Up) (Time)

For Time: 6min time cap

15 Deadlifts 275/215

5 Muscle ups

12 Deadlifts ”

4 Muscle ups

9 Deadlifts ”

3 Muscle ups

6 Deadlifts

2 Muscle ups

3 Deadlifts

1 Muscle up

Lurong Dead Sprint (Time)

Goal 6min Time cap: (For Time)

15 Deadlifts 185/135

15 Box Dips (legs straight)

12 Deadlifts ”

12 Box Dips ”

9 Deadlifts ”

9 Box Dips ”

6 Deadlifts ”

6 Box Dips ”

3 Deadlifts ”

3 Box Dips ”

Level 1: 115/75; Box Dips Bent Knees

Extra Credit

Squat Therapy Challenge

Bottom Squat Hold (Hold 2min 30sec (150sec))

Hold in bottom of air squat