CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Spiderman stretches
10 med-ball deadlifts
10 alternating plank reach-throughs
10 med-ball shoulder presses
1 set:
10 alternating med-ball overhead lunges
10 push-ups to down dog
10 med-ball front squats
10 up-downs
1 set:
5 wall-ball shots (9/10 ft target)
10 lateral hops over the med ball
5 wall-ball shots (10/11 ft target)
10 lateral hops over the med ball
5 wall-ball shots (10/11 ft target)
Specific Warm-up
SDHP Progression:
10 sumo deadifts
10 sumo deadlift shrugs
10 sumo deadlift high pulls
10 sumo deadlift high pulls (increase wt)
2 sets (per partner):
5 sumo deadlift high pulls
5 wall-ball shots
– Build to workout load.
Metcon
Metcon (AMRAP – Rounds and Reps)
As many reps as possible in 20 minutes with a partner:
10 sumo deadlift high pulls (55/75 lb)
10 wall-ball shots (14/20 lb) (10/11 ft)
– Each partner completes a full round before switching. One partner works at a time.
Intermediate: Same
Beginner: 7 & 7 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. Continue to stick with the lift you chose in week one. 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.
