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CrossFit Templum – CrossFit
Warm-up
1 set:
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
1 set:
:30 up-downs
10 dumbbell bent-over rows/arm
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
2 set:
:30 burpees
5 dumbbell complexes/arm
– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill.
Specific Warm-up
Power Snatch & Thruster Drills and build up:
6 deadlift shrugs
6 muscle snatch
6 overhead squats
6 hang power snatch
6 power snatch
5 front squats
5 push presses
5 thrusters
2 sets:
5 thrusters
5 power snatches
– Each set should be unbroken.
Rest 1min
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds as possible in 10 minutes of:
10 thrusters (85/115 lb)
10 power snatches
Intermediate: 55/75
Beginner: 35/45
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return on the week of May 6th.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
