CrossFit Templum – CrossFit
Warm-Up
1 set:
1:00 jump rope
10 toy soldiers
10 counterbalance plate squats
– Perform any style of jump roping (singles, single-leg reps, backward, etc.)
1 set:
1:00 mixed singles and doubles
10 good mornings (barbell or unweighted)
10 front squats
– Hold the bottom of each good morning and each front squat for :01.
1 set:
1:00 double-under practice
Specific Warm-up
PROGRESSION & FOCUS
5-10 deadlift-shrugs
Drive through the heels until the glutes are squeezed and THEN shrug.
5-10 muscle cleans
Squeeze the glutes, shrug HARD, and pull the elbows into the front rack.
5-10 hang power cleans
Jump hard and shrug the bar into the front rack.
8-10 power cleans
Pull the knees back and shave the bar up the thighs before jumping hard.
8-10 power cleans
Jump hard and land with the hips closer to above parallel and weight in the heels.
Skill
Power Clean
On a 10:00 clock:
3 unbroken power cleans
– Build to a load heavier than workout weight.
– Rest :45-1:30 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
30 double-unders
3 power cleans (135/205 lb)
Intermediate: 105/155#
Beginner: 65/95#
Cool Down
1 set:
1:30 lacrosse ball foot/side
1:00 straddle stretch