15
Sep
9/16/2016
CrossFit Templum – CrossFit
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