12
Feb
2/12/2016
CrossFit Templum – CrossFit
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
