11.22.2021

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Med Ball Clean Warm-up & Progression:

Setup:

*Shoulders in Front of Ball

*Visible Lumbar Arch

*Deadlift

Deadlift Shrug

Front Squat

Shrug and Drop

Power Clean

Perform 4 sets of 5 reps coach led Med Ball Cleans

Specific Warm-up

Warm-up (No Measure)

Demo HSPU Scaling options

Demo Wall Ball

Demo Power Clean

2-3 sets of 5 Power Cleans

then build to workout weight

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
Intermediate:

5 Wall Balls

1 HSPU

1 Clean 185/125#

Beginner:

5 Wall Ball 14/10#

3 Pushups

1 Clean 95/65#

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Couch Stretch / Side

:30 Sit-and-Reach Stretch