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Monday

30
Mar

Monday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2:00 Quick Bike Warm-Up (1:00 EZ / 1:00 Moderate)

Into…

25’ Alt Spiderman Stretches

25’ Alt Walking Knees to Chest (grab knee and pull into chest)

25’ Alt Soldier Kicks

25’ Toe Touches (grab opposite ankle and bow forward)

Then…Grab a Barbell!

2 SETS

5 Barbell Goodmornings

5 Slow Deadlifts (from below knee to stand)

Strength

Deadlift (1×2)

ON A 12:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Deadlift*

*Start moderate and build to heavy double. Bar must travel all the way up and down under athlete’s control for both reps…no slamming, no dropping.

(Score is Load)

Workout

Metcon (Time)

FOR TIME

40 HSPU

25/20 Cal Bike

20 Deadlift (225/155)|(155/105)

30 HSPU

25/20 Cal Bike

15 Deadlift

20 HSPU

25/20 Cal Bike

10 Deadlift

(Score is Time)

Templum Lockdown Challenge

Metcon (Time)

FOR TIME

1000m/750m Row or 800m Run

30 DB Thrusters

30 DB Bent Over Row

750m/500m Row or 400m Run

30 DB Thrusters

30 DB Upright Row

500m/400m Row or 200m Run

30 DB Thrusters

30 DB Push Press

(Score is Time)

Strength

Log your heaviest set of DB or Barbell unbroken thrusters

Thruster (12-10-8-6)

Dumbell Thrusters (12-10-8-6)

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