5.27.2022

CrossFit Templum – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 set:

:30 single-unders

:20 step back lunges + high knees/leg

5 elbow insteps + hamstring stretch/leg

1 set:

:15 left-leg single-unders

:15 right-leg single-unders

:30 box step-overs

:30 air squats

1 set:

:30 single-single-double

:30 box jump-overs

:30 counter-balance squats

– Use a 10-15-lb plate for the squats

Specific Warm-up

Warm-up (No Measure)

1 set:

10 hang power cleans

5 front squats

10 hang squat cleans

– Use an empty barbell.

2-3 sets:

5 hang squat cleans (building)

– Rest :30 between sets.

Metcon

Metcon (Time)

5 rounds for time:

63 double-unders

15 box jump-overs (20/24 in)

9 hang squat cleans (75/115 lb)

– Athletes must step down from the top of the box.

Skill

Metcon (No Measure)

2 sets:

1:00 hip extensions

Max-effort L-sit hold

– Rest 1:00-1:30 between movements.