7.1.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:30 row (easy)

:30 row (moderate)

:30 row (hard)

5 inchworm + push-up

5 elbow instep + reach/side

10 alternating reach in bottom of squat

:30 air squat w/ :01 hold at the bottom

:30 row (easy)

:30 row (moderate)

:30 row (hard)

Specific Warm-up

Warm-up (No Measure)

Thruster Build-up and Review:

5 Elbow punches

5 Strict Press

5 Front squats

5 Push Presses

5 Thrusters

*delay the press*

*open the hips*

*delay the squat on the receiving of the bar*

Strength

Every 1:30 for 5 sets:

3 thrusters from the floor

– Increase loading across as many sets as possible.

Thruster (build to a heavy set of 3)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#
Intermediate: 55/75#

Beginner:

35/45# 21-15-9-3

Cool Down

Warm-up (No Measure)

Accumulate:

30 alternating scorpion stretches

1:00 piriformis stretch/side