CrossFit Templum – CrossFit
Warm-Up
1 set:
10 alternating Samson stretches
10 alternating scorpion stretches
50-foot alternating soldier kicks
50-foot alternating quad stretches
50-foot alternating Cossack squats
50-foot broad jumps
50-foot high knees
50-foot butt kickers
50-foot skip for distance
50-foot skip for height
1 set:
200-m run
10 shoulder presses (empty barbell)
1 set:
200-m run
10 push presses (empty barbell)
1 set:
400-m run
Specific Warm-up
PROGRESSION FOCUS
10 reps jump and land (hands at sides)Jumping hard and sticking the landing
10 reps jump and land (hands at shoulders)Hip extension and torso position
10 reps jump, punch, and land with arms extended overheadTiming
10 reps push jerk with empty barbellPulling head out of the way
Strength
Push Jerk (Build to heavy single)
Metcon
Metcon (Time)
4 rounds for time:
400-m run
10 push jerks (105/155 lb)
Intermediate: 95/135
Beginner: 45/75
Cool Down
Accumulate:
1:00 calf stretch/leg
1:00 banded shoulder stretch/arm
5 Wall supported backbend roll outs/side
