CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
CONE GAME:
Movements:
Jumping Jacks
Mountain Climbers
Arm Circles
Air Squats
Flutter Kicks
Toe Touch
Run in Place
Specific Warm-up
Warm-up (No Measure)
3 Sets:
Alternate 5 kip swings with a partner
Alternate 5 strict toes-to-bars with a partner
Quick Hang Clean Progression:
Then..3-5 sets of 5-7 reps to determine starting weight.
*EMOM Goal is to work above your metcon weight for today*
Skill & Strength
Metcon (No Measure)
EMOM 10:
Minute 1 | 2 Hang Power Cleans
Minute 2 | 3 Weighted Strict Pull-ups
Metcon
Metcon (Time)
21-18-15-12-9-6-3 reps for time: 12min HARD CAP
Pull-ups
Hang power cleans (95/65 lb)
Intermediate:
14-12-10-8-6-4-2
Beginner:
Jumping Pullups & 45/35#
Cool Down
Warm-up (No Measure)
STRETCHING
Accumulate: 1:00 Couch Stretch / Leg 1:00 Foam Roll Upper Back
