Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter jog
10 slow calf raises
:20 single-unders
:20 Samson stretch/leg
:20 single-unders
:20 Cossack squat stretch/leg
Specific Warm-up
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:15 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-meter run
1 set:
400-meter run, workout pace
Double under progressions: :30 ea. :30 rest
Single unders
High jump singles
Penguin taps
Single single double
Double double single
Doubles
Metcon
Metcon (Time)
4 rounds for time:
800-m run
75 double-unders
26min Hard Cap
Intermediate: 25 doubles
Beginner: 3rds: 600m and 25 singles
Finisher
Metcon (Checkmark)
On a 3:00 clock:
1:00 V-ups
1:00 tuck-ups
1:00 hollow rocks
– No rest between movements.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
or 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 on the week of May 6.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
