Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm-up
JUMP-ROPE Warm-up:
1 round:
:20 single-unders
:20 single-unders jog in place
:20 single-unders jump front to back
:20 single-unders jump side-to-side
:20 single-unders jumping lunges
:20 single-unders left leg
:20 single-unders right leg
– Rest :10 between movements.
RACK POSITION
1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbows
10 back squats with elbows high in the back rack
Move bar to the front rack and attempt to get as many fingers on the bar as possible.
Lead athletes through the first set and then let them move through the last 3 on their own for a total of 12 reps.
2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
Specific Warm-up
Lifting Complex Progression & build-up:
3 sets:
3 deadlifts
3 hang power cleans
3 front squats
– Build to workout weight.
Metcon
Metcon (Time)
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats
Intermediate: 95/135
Beginner: 55/75
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint
– Score = total distance.
– 7000+/5000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the 15-second sprints.
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Again, remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Sub run or ski as needed.
