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CrossFit Templum – CrossFit
Warm Up
1 set:
200-m jog
10 alternating spiderman stretches
10 air squats
1 set:
100-m jog
10 push-ups to down dog
10 wall-ball front squats
1 set:
200-m run
10 up-downs
10 wall-ball push presses to target
– Use the same target as your workout target.
1 set:
100-m run
10 wall-ball facing burpees
10 wall-ball shots
Specific Warm Up
HANG SQUAT CLEAN
8 hang deadlift and shrugs (mid-thigh)
“Keep the bar close and keep your arms straight.”
8 hang muscle cleans
“Keep the bar close, stand fast, and bring elbows through quickly.”
8 front squats
“Elbows stay high and full range of motion squat.”
8 hang squat cleans
“Jump and drive the legs straight before pulling with the arms.”
LOADING UP
3-4 sets:
3 hang squat cleans
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP – Reps)
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
* Score Clean reps*
Intermediate: 40wb, 40 burps, 95/135
Beginner: 15min AMRAP
20 bar-facing burpees
200-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
200-m run
20 hang squat cleans (35/45 lb)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
5 strict muscle-ups
20 back extensions
4 strict muscle-ups
15 back extensions
3 strict muscle-ups
10 back extensions
2 strict muscle-ups
5 back extensions
1 strict muscle-up
– 10:00-15:00.
– Work on stringing strict muscle-ups, completing reps in 2 sets or less.
– Perform sustainable sets on the muscle-ups. Don’t go unbroken in the first set if that’s going to lead to failure later on.
Cool Down
1 set:
1:00 foam roll quads
1:00 couch stretch/leg
