CrossFit – Fri, Jun 23

Announcements

Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs

Battle of the Box June 24th Battle of the Box 2023

May Newsletter

CrossFit Templum – CrossFit

Warm-Up

1 set:

:30 row (easy pace)

10 push-ups

1 set:

:30 row (moderate pace)

5-10 piked push-ups

1 set:

:30 row (moderate pace)

5 kick-up + negatives

1 set:

:30 row (fast pace)

5-10 handstand push-ups

:30 row (fast pace)

Specific Warm Up

Clean & Jerk Progression

Hang Clean & Jerk

EMOM 5:

3 hang clean and jerks

– Build to heavier than workout weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

3-6-9-12-15… etc.

Handstand push-ups

Clean and jerks (95/135 lb)

Calorie row
Intermediate:

AMRAP 20:

2-4-6-8-10… etc.

Handstand push-ups

3-6-9-12-15… etc.

Clean and jerks (75/115 lb)

Calorie row

Beginner:

AMRAP 20:

3-6-9-12-15… etc.

Pike push-ups

Clean and jerks (65/95 lb)

Calorie row

Cool Down

1 set:

:45 scorpion stretch/side

:45 lacrosse ball upper back/side

:45 table top stretch