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** Join our 6 week challenge starting Wed. Oct. 11th. **
CrossFit Templum – CrossFit
Warm Up
2 rounds: :30/:10sec
Samson Stretch
OH PVC Squats
Hollow Rocks
Good Mornings
Ring Rows/Pull-ups
Push-up down dog
Specific Warm Up
Plate Hop & Goblet Squat Review and Prep then…
1 round:
10 plate hops
4 goblet squats
6 walking lunges
Metcon
Metcon (5 Rounds for reps)
5 sets:
On a 1:30 clock:
30 plate hops (45# plate)
15 KB goblet squats (53/70 lb)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
*Score total lunges ea rd.*
Intermediate: 35/53#
Beginner: 26/35#
Finisher
Metcon (Checkmark)
1 set:
400-m single-KB front rack walk
– Switch arms as needed.
Work Your Weakness (Strength;Skill;Stamina)
Squat Snatch (EMOM 12:
1 squat snatch)
– Build to a heavy squat snatch for the day.
– Increase load across as many sets as possible or perform the same weight across multiple sets.
– If the squat snatch is difficult for you because of overhead squat limitations, reduce the load and focus on receiving the barbell at the bottom of the squat.
Cool Down
1 set:
3:00 foam roll quads
– 1:00 both legs.
– 1:00 left-leg bias.
– 1:00 right-leg bias.
