Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 row, bike, or ski
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 lying toes-to-bars
1 set:
1:00 row, bike, or ski
10 good mornings
10 hanging knee raises
1 set:
1:00 row, bike, or ski
20 mountain climbers
10 kipping knee raises
1 set:
1:00 row, bike, or ski
10 jumping squats
10 toes-to-bar reps or attempts
Specific Warm-up
Power Clean progressions and drills
Hang Power Clean (1 rep EMOM 10)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
5 power cleans (135/205 lb)
10 toes-to-bars
Intermediate: 105/155
Beginner: 65/95 & hanging knee to 90
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
3 sets:
16 double-dumbbell overhead lunges/leg (35/50 lb)
– Rest 2:00-3:00 between sets.
– This will challenge both the strength and mobility in your shoulders and midline.
– Find a dumbbell load that allows you to go unbroken.
– Focus on maintaining locked-out elbows throughout the entire set.
