CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
:20 Squat Therapy (use wall)
Rest :10
:20 Reach, Roll, and Lift Drill (use wall or floor)
Rest :10
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
1) Front Squat // Full grip on bar. Elbows away from thighs. Hips
press back to initial squat.
2) Push Press // Aggressive dip & dip. Press up on the bar in the
overhead position.
3) Thruster // Bar stays in contact with the shoulders until the athlete
stands up. Consider these four action items… Squat, stand, squeeze,
and punch.
LOADING UP
5 Sets
3 Thrusters (add 10-45# to each side)
3 Thrusters (add 10-25# to each side)
2 Thrusters (add 10-25# to each side)
2 Thrusters (add 10-25# to each side)
1 Thruster (next weight should be your starting weight in the workout)
Strength
Thruster (1 Record best set )
Metcon (Weight)
12 sets for Load:
1 Thruster
*add each set up and score total load*
Intermediate: Same
Beginner:
12 sets for 3 reps
Cool Down
Warm-up (No Measure)
3 Sets
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Rounds and Reps)
10min EMOM
10 Bar Facing Burpees
