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5/23/2016

22
May

5/23/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2:00mins Banded Glute Activation/Monster Walks

Then 30 OHS

Then

30 Good Mornings (light)

Run 400m

Weightlifting

Deadlift (4-4-4-4)

Last set only hard working set at 85%.

Focus no touch and go reps BUT make reps 2,3,and 4 look like rep 1. (meaning don’t use the momentum from the touch and go). Make the eccentric contraction(lower phase) super controlled.

Metcon

Metcon (Time)

For Time:

Run 200 meters

30 Sumo DLHP 95/65lbs

Run 200 meters

30 OHS 95/65lbs

Run 200 meters

30 Push Jerks 95/65lbs

Run 200 meters

Foundations: 65/45

Level 1: 75/55

Level 2: RX 95/65

Level 3: RX+ 115/75

Extra Credit

Metcon (AMRAP – Rounds)

8min EMOM:

4 Burpees

1 Pull-up Complex

*Perform all in same minute*

Complex: 3pullups + 2 CTB + 1 Muscle up RX+

Complex RX: 3 pull-ups + 2 CTB

Complex Scaled: 5 unbroken pullups

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