12.16.2021

CrossFit Templum, Templum North – CrossFit

View Public Whiteboard

()

Warm-up

Warm-up (No Measure)

EMOM 10 Switch with Partner:

Partner 1: Run, Bike, Row, Ski

Partner 2:

1. Alternating Single-Leg Toe Touches

2. Elbow-to-Instep Stretch

3. Hamstring Scoop Stretch

4. Alternating Toe Touch in Plank

5. Air Squat + Good Morning

Specific Warm-up

Warm-up (No Measure)

Points of Performance Focus

Initiate each squat by pushing the hips back and down

Maintain full range of motion, clearly below parallel

Keep weight back to keep heels down

1 Set

10 Back Squats (barbell)

5 Sets

3 Back Squats (increasing load)

Strength

Back Squat (3-3-3-3-3)

All working sets above 80% 1RM

Skill

Metcon (Weight)

5 Sets:

:45 Wall Sit

10 Single-Arm Ring Rows / Arm
Log 1 arm row DB weight