CrossFit Templum – CrossFit
Warm Up
1 set:
100-meter jog
10 Samson stretch walking lunges
100-meter jog
10 alternating elbow-to-insteps
100-meter run
10 reps of squat therapy against a wall
1 set:
400-meter run
2 sets:
5 deadlift shrugs
5 hang muscle cleans
5 good mornings
5 front squats
5 shoulder presses
Skill
Squat Clean Thruster (3-3-3)
8mins to Build up and keep unbroken
Metcon
Metcon (Time)
For time:
12 squat clean thrusters (75/115 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
Intermediate: 65/95#
Beginner: 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
5 sets for max calories:
3:00 Air Bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3:00 effort.
– Build bike stamina and conditioning.
– Treat this workout as if there are two parts. The first 3 sets should be at warm-up paces with each getting faster.
– Perform sets 4 and 5 at a faster, but still sustainable, pace. This should be a pace that can be held for 3 sets, but maybe not a 6th.
– Keep the chest high and push/pull with the arms in addition to the legs.
