CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 lateral hops over the barbell
1 set:
10 shoulder presses (empty barbell)
10 air squats
:30 single-unders
1 set:
10 push presses (empty barbell)
10 front squats
:30 jump rope (freestyle)
1 set:
10 thrusters (empty barbell)
:30 double-unders
Specific Warm-up
10 elbow punches
5 dip and holds
5 dip and drive (slow)
5 dip and drive (fast)
5 push presses
Strength
Push Press (10 min to build to heavy triple)
Metcon
2 sets:
10-20 double-unders
5 thrusters
Metcon (Time)
5 rounds for time:
50 double-unders
10 thrusters (95/135 lb)
Intermediate: 30 dubs & 85/115#
Beginner: 50 singles & 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean or jerk:
5 reps x 2 sets @ 50-60%
4 reps x 3 sets @ 60-70%
3 reps x 2 sets @ 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 on the week of March 4th.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
