CrossFit Templum – CrossFit
Warm-up
2 sets:
15 unweighted good mornings
10 alternating Spiderman lunges
15 air squats
:20 burpees
Specific Warm-up
Squat clean prep
Hang Squat Clean (EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.
)
Hang above the knee
Hips crease must drop below the knees
Metcon
1 set:
5 unbroken squat cleans
5 lateral burpees over the bar
3 squat cleans (unbroken or fast singles)
– Use workout variations.
Metcon (Time)
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar
Intermediate: 65/95
Beginner; 35/45
12-10-8-6-4-2
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
3 sets for time:
800-meter run
– Rest 2:00 between sets.
– 13:00-19:00 (including rest).
– 800 meters in under 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.
– Push faster if you can. This will be a great place to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
– Run modifications: 2,000-m C2 bike or 1,000-m row
