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9/16/2016

15
Sep

9/16/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Foam roll Quad and Hams

Then..

400 meter run

Lizard pose 2min/side

3 rounds:

12 Jump squats

10 yard duck walk

Weightlifting

Back Squat (3×3 @ 92.5%)

Metcon

Metcon (Time)

ME 150 meter row x 12

Rest 2 mins

Gymnastic or Strength Accessory Work

Rest Pause Strict HSPU

What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

Romanian Deadlift (from rack)

*start with bar at the top (basically in the power position)

*keep slight bend in knees throughout movement

*goal is to work the stretch reflex of the movement

*Do not loose lumbar extension

Extra Credit

Metcon (No Measure)

2min Forward fold

2min Lizard pose/side

2min Child pose

2min couch stretch/side

2min bottom squat hold

2min twisted cross/side

2min plank hold

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