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5/24/2019

23
May

5/24/2019

CrossFit Templum, Templum North – CrossFit

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Thought of the day

If you are persistent you will get it. If you are consistent you will keep it. If you are grateful you will attract more of it. -Dale C. Bonner

Persistence will help you achieve success and accomplish your goals of that thing you are pursuing. However, if you are not consistent with what you did to achieve your goal you will not keep or sustain it. Finally if you are grateful and appreciative you will continue to grow and excel.

Overview

GENERAL

* CompTrain Benchmark workout

* Last completed on 12.14.18

* Workout should take less than 12 minutes to complete

WEIGHTLIFTING and SKILL

*Deadlifts and handstand walk practice or holds

TOES TO BAR & DEADLFITS

* Choose a deadlift weight and toes to bar variation you would only break with once on the larger sets (10-6)

LOGISTICS

* Flow of The Workout:

1 Toes to Bar

10 Deadlifts

2 Toes to Bar

9 Deadlifts….

Warm-up

Coaches Choice

Weightlifting

1 Sets of 5 – 70%

3 Sets of 3 – 73-76-79%

5 Sets of 1 – 82-85-88%-X-X

*After each set, 25′ HS Walk Practice or :15 sec handstand hold*

The final two sets are left open. Based on feel, we can continue to climb, stay across at 88%, or complete two back-off singles.

Deadlift (5-3-3-3-1-1-1-1-1)

Metcon

Joker (Time)

For Time:

1-2-3-4-5-6-7-8-9-10: Toes to Bar

10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

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