CrossFit Templum – CrossFit
Warm-Up
1 set:
10 arm swings (across)
10 arm swings (overhead)
10 unweighted good mornings
10 alternating lunge + twists
10 push-ups
10 RDLs
10 bent-over rows
10 hang muscle cleans
10 shoulder presses
– Use an empty barbell for the last 4 exercises
Specific Warm Up
CLEAN AND JERK
Deadlift-shrug
Power clean
Push Press to Push Jerk
Clean and jerk
On a 10:00 clock:
5 unbroken clean and jerks (building)
– Rest 1:00-2:00 between sets.
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Cool Down
3 sets:
20 banded pull-aparts
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
5 rounds for time:
24/30-cal bike
– Rest 2:00 between rounds.
– Keep rounds to 2:30 or less. Advanced athletes should push for sub-2:00 rounds.
– Use any available bike.
– Perform each round as fast as possible.
