CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
4 Rounds:
:20 Burpees
Rest :10
:20 Thrusters (No weight)
Rest :10
Specific Warm-up
Warm-up (No Measure)
Power Clean: Jump and get elbows through quickly. Land in partial squat.
Front Squat: Hips go back and down. Elbows stay away from thighs.
Push Press: Dip, Drive, and Press. Aggressive on the drive.
Thruster: Stand all the way up before pressing. Drive through the heels.
Thurster build up: 6mins
Metcon
Metcon (AMRAP – Rounds and Reps)
From 0:00-5:00
EMOM 5:
5 Thrusters (75/55#)
From 5:00-10:00
EMOM 5:
5 Thrusters (95/65#)
From 10:00-15:00
EMOM 5:
5 Thrusters (115/75#)
– Continue adding 20 / 10# every 5:00 for as long as you are able
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 Couch Stretch / Side
1:00 Quad Foam Roll /Side
1:00 Press-up Hold
