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5/10/2019

9
May

5/10/2019

CrossFit Templum, Templum North – CrossFit

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Overview

GENERAL

* Two part, deadlift focused day

* Looking to complete at least 3+ rounds today in “Smooth Criminal”

* Works out to one round every 4-5 minutes

DOUBLE UNDERS

* Adjust number or variation as needed to get these done in 90 seconds or less

DEADLIFTS & WALLBALLS

* Looking to complete these in 3-5 sets today*

Warm-up

Warm-up (No Measure)

40 Seconds

Single Unders

Toe Touch to Air Squats

30 Seconds

Single Unders

Air Squats

20 Seconds

Single Unders

Jumping Air Squats

Posterior Primers

*30 Seconds of Each:*

Banded Glute Bridges

Banded Lateral Walks (Each Direction)

Banded Slow Squats

Medicine Ball Warmup

5 Deadlifts

5 Medicine Ball Cleans

5 Front Squats

5 Strict Presses

5 Thrusters

Weightlifting

Deadlift (Build to a heavy set of 3)

Metcon

Smooth Criminal (AMRAP – Rounds and Reps)

15min AMRAP:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

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