CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
Single Under Progression
10 single unders
10 single unders (run in place)
10 single unders (side-to-side jump)
10 single unders (front-to-back jump)
10 single unders / leg
Med-Ball Clean Progression
3-5 reps of each progression
Deadlift
Deadlift shrug
Front squat
Shrug and drop
Full med-ball clean
On a 5:00 Clock
*add 10 doubles unders after first round*
10 single unders
10 single unders (run in place)
5 deadlift shrugs
10 single unders (side-to-side jump)
10 single unders (front-to-back jump)
10 single unders / leg
5 shrug and drops
Strength
Front Squat (Build to a heavy 3- rep)
complete 6-10 sets to find a 3 rep front squat
*1 min rest after each set*
Metcon
Mini round:
1 Set:
10 unbroken med-ball cleans
20 unbroken double unders or single unders
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Med Ball Cleans (20/14 #)
60 Double Unders
Intermediate: 90 sec Double under practice
Beginner: 14/10# & Single unders
Cool Down
Warm-up (No Measure)
2 Sets:
30 seconds of standing quad stretch / leg
30 seconds of pigeon stretch / leg
