CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 6
10 alternating Spiderman stretch
10 leg swings (across the body)/leg
10 alternating reverse lunges
5 squat therapy reps (use wall)
Specific Warm-up
Warm-up (No Measure)
Squat Clean Review and Progression:
Deadlift
Deadlift to midthigh
Deadlift and shrug
Muscle clean
Front squat
Hang squat clean
Squat clean
Strength
Hang Squat Clean (5mins to build to heavy single)
Hang above the knee
Hips crease must drop below the knees
Metcon
Metcon (AMRAP – Reps)
For reps:
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Rest 3:00
1:00 squat cleans (115/165 lb)
Rest 3:00
1:00 squat cleans (125/185 lb)
Rest 3:00
1:00 squat cleans (135/205 lb)
Intermediate: lighter loads
Beginner: Use DB’s
Cool Down
Warm-up (No Measure)
2 sets
:30 alternating scorpion stretch
:30 pigeon stretch/leg
