CrossFit Templum – CrossFit
Warm-up
1 set:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Kang squats
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees JUMP-ROPE WARM-UP
:30 each of:
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side-to-side
Single-under left leg
Single-under right leg
Double-under attempts
Specific Warm-up
Wall Ball Shot Progressions
2 sets:
5 wall-ball shots
:30 double-unders
– Rest 1:00 between sets.
– Use workout variations.
Metcon
Metcon (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
Intermediate: :15 sec dub attempts (ea rd add :15 sec attempts)
Beginner: 10/14# ball and 15 singles
Finisher
Metcon (Checkmark)
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week seven of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
