CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
4min CAP:
3-5 Sets:
10 Leg Swings / Leg
10 Hamstring Scoop Stretch
10 Overhead Walking Lunges (PVC)
10 Shoulder Press (PVC)
THEN>>>
Progression//Focus
1) Muscle Clean // Shoulder slightly in front of the bar, visible lumbar
curve, heels down in the setup.
2) Muscle Clean // Hips extend before arms pull to rack position.
3) Hang Power Clean // Full hip extension.
4) Power Clean // Keep arms straight as long as possible.
5) Multiple Power Cleans // Pause at the hip before resetting to the
floor.
Strength
Metcon (Weight)
15min to build to a heavy set of the complex.
1 Power Clean + 1 Hang Power Clean
Metcon
Metcon (Time)
For Time: (12min Hard CAP)
15-12-9-6-3
Power Cleans (135/95#)
Bar-Facing Burpees
Intermediate: Power Clean 7-6-5-4-3 (same weight)
Beginner: 75/55# (same rep scheme)
*add one second for every rep not completed*
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
For Load:
8 Strict Press (65%)
…then
1:00 Max Unbroken Strict
Presses (65%)
