CrossFit Templum – CrossFit
Warm-up
1 set:
:30 jumping jacks
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set
:30 mountain climbers
10 single-leg toe touches/leg
20 alternating reverse lunges
50-meter double-dumbbell farmers carry
1 set
:30 up-downs
10 unweighted good mornings
20 air squats
50-meter double-dumbbell farmers carry
Specific Warm-up
Squat Clean prep:
Deadlift shurg
Muscle clean
Power clean
Front squats
Squat cleans
Skill & Strength
Squat Clean (E2MOM 5 sets: 2 reps)
Metcon
Metcon (Time)
For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
Intermediate: 95/135 & 20/35
Beginner: 35/45 & 15/25
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five 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.
