Friday
CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
1 ROUND
50 Single Unders
50 Mountain Climbers
12 Reverse Lunges
12 Good Mornings
Into…
1 ROUND
50 Single Unders
50 Mountain Climbers
12 Front Rack Reverse Lunges
12 Barbell Good Mornings
Into…
1 ROUND
50 Single Unders
50 Mountain Climbers
15 Tempo Deadlifts (1111)
Strength
Deadlift (5-5-5)
ON A 12:00 RUNNING CLOCK…
Tempo Deadlift (2121)*
*Keep loading light to moderate.
(Score is Load)
Workout
Metcon (Time)
3-5 SETS*
12 “Library” Deadlifts
(185/125)|(155/105)|(115/75)**
50 Double Unders
-Rest :30 b/t Sets-
*3 or 4 Sets if athletes want to reduce volume and multiple options for weight.
**Library Deadlift is completely quiet
touch to the ground, no dropping or
slamming bar.
Weight and rounds are:
**5 rds RX+, RX4rd, Scaled3rds**
Cool Down
Warm-up (No Measure)
2 SETS
1:00 Cobra Stretch
1:30 Banded Hamstring (L)
1:30 Banded Hamstring (R)