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7/2/2018

1
Jul

7/2/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Sec Each Movement:

Jumping Jacks

Push up down dog

Single unders

Lizard Lunge (ea. leg)

Double unders

Lying Back Extentions

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Deadlift (Build to a heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

6 Strict Handstand Push-ups

9 Deadlifts (225/155)

30 Double Unders

*Scale Strict DB presses *

*single unders*

*weight on deadlifts*

Extra Credit

Bar Muscle-ups (1 MAX SET)

Chest-To-Bar Pull-ups (1 MAX SET)

Metcon (No Measure)

Alternating “On the Minute” x 12 (6 Rounds):

Even Minutes – :45s for Max Strict Handstand Pushups

Odd Minutes – 5-5-4-4-3-3 Deadlifts

*NOTE YOUR HEAVIEST DEADLIFT AND YOU REPS OF STRICT HSPU
In these six total rounds, alternating back and forth, our intention is to build steadily in the deadlift to a heavy set of three repetitions. On our first and second set of deadlifts, we are to complete 5 reps. On rounds three and four, 4 repetitions. And finally on rounds five and six, 3 repetitions. Based off feel, athlete’s can increase loading in all six rounds, or hold at a certain weight.

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