CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 bike or row
5 inchworm + push-ups
5 over/under-the-fence/direction
1 set:
1:00 bike or row
10 alternating plank shoulder taps
5 elbow-to-instep/leg
1 set:
5 push-ups (from the knees as needed)
:20 Samson stretch/leg
Specific Warm-up
Strick HSPU and Hang Clean Prep & Build up
2-3 sets:
5 hang power cleans
– Build in load.
– Rest 1:00 between sets.
Mini round
1 set:
3 hang power cleans
3 strict handstand push-ups or scaling option
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups
Intermediate: 75/115 & 3 negatives
Beginner; 35/45# and DB shoulder presses
Finisher
Metcon (Checkmark)
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.
