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CrossFit Templum – CrossFit
Warm Up
2 sets:
:30 alternating groiners
– Rest :15
:30 lateral hand shuffle + push-up
– Rest :15
:30 wall squats
– Rest :15
Specific Warm Up
THRUSTER REVIEW
5 power cleans
Pull the bar off the floor with a flat back and straight arms and then jump the barbell to the shoulders.
5 front squats
Maintain a full grip on the bar without letting the elbows touch the knees.
5 wide-stance push presses
Use the legs to drive the bar overhead.
5 thrusters
Hips back on the way down, chest up on the way up.
5 top-to-top thrusters
Start at the top, lower to the shoulders with a :03 tempo, then immediately initiate the next rep.
THRUSTER BUILD-UP
Start a clock and give athletes about 10:00 to build up to roughly 70% of their best thruster.
4 sets:
5 thrusters (light)
5 thrusters (light-to-moderate)
3 thrusters (moderate)
2 thrusters (5-10 lb under starting load)
– Rest 1:00 between sets.
Metcon
Metcon (Weight)
EMOM 20:
2 thrusters
– Barbell starts on the floor. Add weight every 5:00.
Intermediate & Beginner: SAME
*Score Total Load from ea. set*
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
EMOM 16:
:30 calorie bike
:30 rest
– Score is total calories across the 16 intervals.
– Push the pace for :30 and take a complete rest for :30.
– Aim for at least 5/7 calories in each interval.
Cool Down
1 set:
:30 lat roll/side
:30 quad roll/side
