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)