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CrossFit Templum – CrossFit
Warm-up
1 round:
Each drill 25 feet down and back:
Jog
High knee karaoke
Knee to chest
Lunge with a torso twist
High knees
Butt kickers
Specific Warm-up
Reverse lunge
Long reverse lunge
Elevated reverse lunge
Single leg squat to box
Heel hook squat
2 rounds:
100-meter run
12 alternating single-leg squats
– Run together and perform 6 single-leg squats each.
Metcon
Metcon (Time)
5 rounds for time with a partner:
400-m run
40 alternating single-leg squats
– Run together and break up the squats as needed.
Intermediate: Squat to box
Beginner: Air squats or reverse lunges
Work Your Weakness (Strength;Skill;Stamina)
Front Squat (1-1-1-1-1-1-1)
– The final set should be the heaviest.
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
– Keep in mind that this week is Quarterfinal week. If you want to back off the loading a bit today and build to something around 70-80%, that is perfectly ok.
