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CrossFit Templum, Templum North – CrossFit

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Thought of the day

“The caliber of your life, is the caliber of your emotions.” – Ed Mylett

Head, Heart, Hands.

Every action originates as a thought in our head. But execution is a whole another story. It doesn’t go head -> hands. There’s a step between that decides if it makes it. The heart.

It’s the emotional connection. Our level of buy-in. We could have the most grandiose plan of all time, but if we aren’t bought in fully with our heart… we know it will never work.

Our life is directly proportional to the level of commitment we have to our chosen path. To the buy-in to our plan. As we move through our day, let’s consider this concept of Head, Heart, Hands. Is our heart bought into where we are spending our time? Or are we finding that we’re moving through the motions?

Head, Heart, Hands. Our reasons are what reaps our results.


*Deload week*

*Pausing Back Squats and Squat therapy*

*25-30min Metcon*


Warm-up (No Measure)

Line Drills:

:30 sec jog

Walking Quad Stretch

Walking Samson Lunge

:30 sec jog

Spiderman Crawl

3 air squats + 1 broad jump

:30 sec jog

Toy Soldiers

Stiff leg bear crawl


7 Sets:

1 Tempo Back Squat*

*7 seconds down, 3 second pause in bottom, stand.

Set #1 – 58%

Set #2 – 60%

Set #3 – 62%

Set #4 – 64%

Set #5 – 66%

Set #6 – 68%

Set #7 – 70%

Back Squat (7 sets of 1 (10+ sec rep))

Then….2 sets of:

135/95 Bottom Squat Hold for :30-60 sec


Metcon (Time)

3 Rounds:

800 Meter Run

40 Kettlebell Swings (53/35)

40 Wallballs (20/14)

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