CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
On a 10:00 Clock
• Spend about 1:00-1:30 on the first four movements, then the
remaining time on the fast-feet drills.
1) Iron Cross Stretch
2) Scorpion Stretch
3) Groiner Stretch
4) Kick-ups
5) Quick Feet Drills
-hop forward back
-hop side to side
-fast plate quick feet
-fast plate step ups
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
1) Clean Grip Deadlift + Shrug // Speed through the middle of the lift.
Thighs to shrug.
2) Partial Front Squat // Rack position. Elbows stay high through a
quarter squat.
3) Hang Power Clean // Extend the hips before arm pull.
4) Power Clean // Patient off the floor, then speed through the middle, then extend the hips before arm pull
Strength
Power Clean (10min to build to a heavy 2 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 Deadlifts (115/75#)
6 Burpees
3 Power Cleans
Intermediate: 95/65#
Beginner: 65/45#
Cool Down
Warm-up (No Measure)
2 Sets
1:00 Banded Hamstring Stretch / Side
:30 Seated Torso Twist / Side
:30 Scorpion Stretch Hold / Side
()
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
Accumulate:
50 Alternating Hanging Hip Touches
50 Candlesticks
