Announcements
April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
Set 1:
Focus on sitting up tall on the rower. Athletes should identify their 500-m split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2:
At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20-strokes-per-minute pace)
10 good mornings + jump
Set 3:
At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, your pace should be faster.
15 pulls on the rower (22-24-strokes-per-minute pace)
10 air squats
Set 4:
At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, your pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
Specific Warm Up
SET-UP & FOCUS
Hands outside shoulder width”Hold the bar and widen your grip until the thumbs barely touch the thighs.”
Feet between hips and shoulder-width”Jump up and down 3x and then hold the landing and point your feet straight.”
Shoulders slightly in front of the bar”Push the shoulders forward of the bar and slide it down the leg to mid-shin.”
Neutral spine”Without dropping the hips, push the chest up and arch the back.”
Weight in the heelsWiggle the toes without rocking backward.”
LAYERING & FOCUS
5 deadlifts Heels stay down and the back is flat.
5 stand and shrug from the hang Squeeze your butt and then shrug the shoulders.
5 hang muscle cleans Stand fast and bring the elbows around quickly.
5 high hang power cleans Dip, drive, and then bring the elbows around.
5 hang power cleans Shoulders start over the barbell. Stand fast, bring the elbows around, and get under the barbell.
CYCLING REPETITIONS |
2 sets:
5 hang power cleans
– Perform one set from the high hang position and then one set from the low hang position.
Metcon
Metcon (Time)
For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row
Intermediate: 55/75#
Beginner:35/45#. 300/400m row
Finisher
Metcon (Weight)
Every :30 for 10 sets:
2 power cleans
– Must be touch-and-go reps.
*use same weight all 10 sets*
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
