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>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm up
100m backward jog
Then…3 rounds of:
20 jumping jacks
15 KB deadlifts
10 Hollow rocks
5 Med Ball Thrusters
Specific Warm-up
Double uinder, Box Jump, KB Swing, and Pull-up Prep
Then perform a couple reps of each movement in the workout.
Metcon
“The Chef” Stephanie Carenza WOF WOD (Time)
For Time:
100 Double Unders
90 Abmat Sit Ups
80 Air Squats
70 Russian Twists 14/20#
60 Second Plank Hold
50 Kettle Bell Swings 35/53#
40 Box Jumps 20/24â€
30 Wall Balls 14/20#
20 Burpees
10 Pull Ups
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. For these eight weeks, 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.
