CrossFit Templum – CrossFit
Warm-up
3 sets:
1:00 25-ft shuttle runs
:40 air squats
:20 up-downs
Specific Warm-up
Shoulder press setup and 10 reps with light load
Deadlift Setup and 10 reps with moderate load
Back squat setup and 10 reps light load then build up:
3 sets of 3-5 reps
Strength
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Beginners complete sets of 3-5 reps building in load with proper form.
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 the week of September 9.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
