6/29/2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

2 sets:

:30 couch stretch (:30 /leg)

1:00 Foam roll upper back with 10 lb plate held overhead.

:30 Foam roll lats (:30/ side)

1:00 tempo wall-facing squats

Specific Warm-up

Warm-up (No Measure)

Overhead Squat Progression and build up:

3 sets:

5 overhead squats

Strength

Metcon (Weight)

7 sets for load:

3 overhead squats

Beginners: 7×5 for form

*addem up*

Overhead Squat (Record heaviest set of 3)

Skill

Metcon (Weight)

5 sets:

5 sots press

– Increase loading across as many sets as possible.

*addem up*

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side