CrossFit Templum – CrossFit
Warm-up
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Warm-up (No Measure)
1 set:
30 sit-ups
20 alternating plank reach throughs
10 cat-cow stretches
:30 row (easy pace)
1 set:
10 good mornings (empty barbell)
10 back rack lunges
:30 row (moderate pace)
1 set:
10 hang muscle cleans (empty barbell)
10 back squats
1:00 row (fast pace)
Specific Warm-up
Warm-up (No Measure)
Hang Clean & Deadlift Build up and Focus:
*Today’s stimulus is 4-6mins for the workout*
3 sets:
5 hang power cleans
5 deadlifts
Metcon
Metcon (Time)
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
Intermediate: 55/75#
Beginner: 35/45# 250/300m row
Strength
Power Clean (10 sets of 2 TnG reps)
Post workout: (same weight)
Every :30 for 10 sets:
2 power cleans
Cool Down
Warm-up (No Measure)
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
