Announcements
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm up
2 sets:
5 inchworms
10 walking lunges
20 mountain climbers
10 walking lunges
10 forward and back right leg swings
10 forward and back left leg swings
Specific Warm-up
Power Clean Prep:
10 high hang muscle cleans
10 high hang power cleans
5 deadlift shrugs
10 power cleans (hip ext)
10 clean pull-unders
Loading up:
1 set 5 TnG
2 sets 3 TnG
2 sets of 1
Strength
Power Clean (5-5-3-3-3-1-1-1-1)
5’s and 3’s are TnG reps
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 Bike, Assault Bike, or Echo Bike.
– 150 calories or more across the entire effort.
