CrossFit Templum – CrossFit
Warm-up
3 sets:
:30 row, easy
:20 row, moderate pace
:10 row, fast pace
2 sets:
10 PVC good mornings
10 leg swings/side (forward and back)
5 inchworms
10 leg swings/side (side to side)
10 alternating Samson stretches
Specific Warm-up
Deadlift Setup:
1) Feet between hips and shoulder-width
2) Hands outside legs
3) Shoulders slightly in front of the bar
4) Neutral spine
5) Weight in the heels
Wall ball prep:
Front squat
Thruster
Wall ball
Build up
3-5 sets:
5 deadlifts
– Build in load to workout weight.
Mini round
1 round:
:30 row
4 deadlifts
8 wall balls
– Use workout load.
Metcon
“Hallie” Kyle Jones WOF WOD (Time)
Buy-in: 75 Double Unders
3 Rounds of:
10 Deadlifts 155/225#
29 Cal Row
17 Wall Balls 14/20#
Intermediate: 105/155
Beginner: 65/95
Finisher
Metcon (Checkmark)
Every 2:00 for 3 rounds:
10 sumo stance good mornings
– Athlete chooses load.
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 70-80%
– Welcome to week four of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
