CrossFit Templum – CrossFit
Warm-Up
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 elbow
10 back squats with elbows high in the back rack
4 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
THRUSTER PROGRESSION
PROGRESSION. FOCUS
5 full-grip front squat
5 wide-stance push presses
5 thrusters
5 cycling thrusters
SUMO DEADLIFT HIGH PULL PROGRESSION
PROGRESSION FOCUS
5 sumo deadlifts
5 sumo deadlift shrugs fast
5 sumo deadlift high pulls
5 cycling sumo deadlift high pulls
WORKOUT PREP
2 sets:
7 sumo deadlift high pulls
7 thrusters
– Rest :30-1:00 between sets.
Metcon
Metcon (Time)
For time:
27-21-15-9:
Sumo deadlift high pulls (65/95 lb)
Thrusters
Intermediate:55/75#
Beginner: 35/45#
Finisher
Metcon (Time)
1 set:
Max double-KB overhead hold
– Rest 1:00
Max double-KB front rack hold
– Rest 1:00
Max double-KB farmers hold
– Athlete chooses the load.
– Must be able to hold for at least :30/movement.
Scaled 26/35
RX 35/53
RX+ 53/70
Cool Down
1 set:
200-m walk
:30 standing pike stretch
:30 standing quad stretch/leg
:30 Samson stretch/side
:30 squat hold
