CrossFit Templum – CrossFit
5×5 Warm-up (A&B) (No Measure)
Complete 1 set of 3-5 reps of the exercise you are starting with using an empty bar. Add 25-45lbs per set and complete 2-3 reps until you reach your 5×5 weight for that exercise.
*Partner with somebody with similar strength
*Stretch while your partner works.
*Keep moving…minimal rest.. so you work up a sweat
Back Squat (5×5 increase 5lbs from last workout)
Bench Press (5×5 increase 5lbs from last workout)
Bent Over Row (5×5 increase 5lbs from last workout)
Dynamix (Lurong WOD) (AMRAP – Reps)
Complete as many reps as possible in the following rep and movement sequence.
Level III (3) RX+
6 Hand Stand Push Ups
8 American Kettle Bell Swings with 70/53
12 Sumo Deadlift High Pulls with 70/53
Level II (2) RX
6 Hand Release Push Ups
8 American Kettle Bell Swings with 53/35
12 Sumo Deadlift with 53/35 (No High Pull)
Level I (1) Scaled
6 Hand Release Push Ups from the Knees
8 Russian Kettle Bell Swings with 35/24
12 Sumo Deadlift with 35/24 (No High Pull)