CrossFit Templum – CrossFit
Warm-up
2 sets:
10 jumping jacks
10 leg swings/leg
20 alternating mountain climbers
8 alternating box step-ups
2 sets:
10 lateral leg swings/leg
:10 Samson stretch/leg
6 box jumps
Specific Warm-up
DB Burpee Deadlift and Box Jump Progressions…Then…
3 rounds:
4 dumbbell burpee deadlifts
4 box jumps
Metcon
Metcon (Time)
6 rounds for time of:
10 DB burpee deadlifts (35/50 lb)
10 box jumps (24/30 in)
Intermediate: 20/35# & 20/24″
Beginner: 10/15# & 16/20″
Practice Skill
Metcon (Weight)
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
