3/27/2019
CrossFit Templum – CrossFit
Overview
5 minute strength intervals with increasing weights
ROW
* Row is the buy-in and only happens once per round
* Athletes will then complete AMRAP of deadlifts and box jumps
DEADLIFTS
* 1st Bar: 30 unbroken when fresh
* 2nd Bar: 25 unbroken when fresh
* 3rd Bar: 15 unbroken when fresh
BOX JUMP OVERS
* Box jump overs, not box jumps
* No need to stand to full extension on top
Warm-up
Warm-up (No Measure)
Partner up:
Partner one:
Row 20 Cals
Partner two:
10 Empty Bar Deadlift
10 Box Step ups
Switch
Partner one:
15 Cal Row
Partner two:
10 Good Mornings
5 Box Jumps
Switch
*Then build up to deadlift workout weight*
Metcon
Strength intervals today: only score the reps on deads and box jump overs
Metcon (3 Rounds for reps)
“Dead Broke”
AMRAP 5min:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135) RX+ 225/155
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5min:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155) RX+265/185
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5min:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165) RX+ 315/220
8 Box Jump Overs (24/20)