CrossFit Templum – CrossFit
Warm Up
1 set:
5 inchworm + push-ups
5 up-downs
5 burpees
10 air squats (heels down)
:30 single-unders
1 set:
10 lateral leg swings/leg
3 bar-facing burpees, slow
3 bar-facing burpees, fast
10 air squats (knees out)
:30 single-unders
1 set:
:15 Samson stretch/leg
4 bar-facing burpees, slow
4 bar-facing burpees, fast
10 air squats (depth below parallel)
:30 single-unders
Skill
Beginner: banded ring support holds or knee push-ups.
Intermediates: banded ring dips or reduced volume.
Advanced: strict ring dips.
EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.
Specific Warm Up
2 sets:
7 front squats (building)
– Rest 1:00-1:30 between sets.
1 set:
8 bar-facing burpees
8 front squats
40 single-unders
Metcon
Metcon (Time)
4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders
Intermediate: 65/95
Beginner:
10 burpees
15 front squats (35/45 lb)
50 single-unders
Work Your Weakness (Strength;Skill;Stamina)
Hang Power Snatch (EMOM 10:
1 hang power snatch)
– Increase loading across as many sets as possible.
– All reps start from the hang.
– Begin at 70% of your 1-rep max power snatch.
Cool Down
1 set:
2:00 foam roll quads
1:00 foam roll calves
