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9/12/2016

11
Sep

9/12/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Roll Lats and T-spine

Couch Stretch 3min/side

3 Rounds of:

10 DB Push press

5 Pull-ups/Ring Rows

10 Jump Squats

Weightlifting

Back Squat (5×5 @ 77.5%)

Shoulder Press (1×4 @75%; 4×4 @80%)

Metcon

Metcon (Time)

4 rounds for time:

45 Double unders

15 Push Jerks 115/75

5 Pull-ups

RX+ 135/95; 3 Rope climbs

Gymnastic or Strength Accessory Work

DB Bench Press (4×8 (heavier than last week))

Metcon (AMRAP – Reps)

4 min max rep Box Jumps 24/20

2016 Lurong Series Challenge

Benchmark 1 Test Lurong (Time)

*17min Time Cap*

Level 1

1 Round for Time-

500 M Row

40 Air squats

30 Sit Ups

20 Knee Push Ups

10 Ring Rows

Level 2 RX

2 Rounds for Time-

500 M Row

40 Air squats

30 Sit Ups

20 Push Ups

10 Pull Ups (kipping ok)

Level 3 RX+

2 Rounds for Time-

500 M Row

40 Goblet squats

30 Sit Ups

20 Deficit Push Ups

10 Strict Pull Ups

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