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9/2/2016

1
Sep

9/2/2016

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

Foam roll quads, hams, and glutes 5mins

3 rounds of:

10 Lateral Goblet Squats

10 Ring Rows

20 double unders (30 sec practice)

Weightlifting

Back Squat (3×3 @ 87.5%)

Metcon

Metcon (Time)

12 sets of:

200 Row or 200 meter run

Rest 2:1

Gymnastic or Strength Accessory Work

Romanian Deadlift (from rack) (4×8 Heavy)

*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
Watch this vid for details: (skip to six minute mark for specifics)

https://youtu.be/XowKMitOVNc

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.

Extra Credit

Metcon (No Measure)

20min of mobility work

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