CrossFit Templum – CrossFit
Warm-Up
1 round:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a torso twist
High knees
Butt kickers
Jog
Specific Warm Up
SINGLE-LEG SQUAT PROGRESSION
Reverse lunge
Long reverse lunge
Elevated reverse lunge
Single-leg squat to box
Heel hook squat
MINI ROUND
2 rounds for time with a partner:
100-m run
12 alternating single-leg squats
– Run together and 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: 30 alt. single leg squats to box
Beginner: 200 meter run; 30 reverse lunges
Cool Down
1 set:
1:00 foam roll quads
1:00 couch stretch/side
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
5 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– Perform 5 heavy sets of the complex, building in load.
– The entire complex should be unbroken.
– Rest 3:00 between sets.
score best set of complex
