Announcements
Youth Speed Strength & Agility Camp July 10-20th Register Now
CrossFit Templum – CrossFit
Warm-Up
2 sets:
:30 alternating single-leg toe touches
:30 alternating back-step lunges (empty barbell)
:30 inchworm + push-ups
– Rest :30
2 sets:
5 elbow instep + reach/side
10 alternating scorpions
10 barbell good mornings (empty barbell)
5 bar-facing burpees
Specific Warm Up
Deadlift Setup & Progression:
3 sets:
10 unbroken deadlifts (building)
– Rest :30-1:00 between sets
1 round:
12 deadlifts (workout weight)
12 hand-release push-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 deadlifts (105/155 lb)
12 bar-facing burpees
Intermediate: 85/115 & 10 burpees
Beginner: 65/95 & 8 burpees
Skill
Accumulate:
2:00 plank hold
2:00 hollow hold
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
