CrossFit Templum – CrossFit
Warm Up
2 sets:
200-meter row
10 plate good mornings
10 plate push presses
10 counterbalance plate squats
Specific Warm-up
Deadlift/Hang Power Clean/Squat Clean Thruster Prep:
1 set:
1 thruster
1 hang squat clean
1 hang power clean
1 deadlift
– Empty barbell.
1 set:
1 thruster
1 hang squat clean
1 hang power clean
1 deadlift
– Use thruster workout weight.
1 set:
1 hang squat clean
1 hang power clean
1 deadlift
– Add load from previous round (sub-clean load).
1 set:
1 hang squat clean
1 hang power clean
1 deadlift
– Use clean workout weight.
1 set:
3 deadlifts
– Add load from previous round (sub-deadlift load).
1 set:
3 deadlifts
– Deadlift workout weight.
Strength
Metcon (Weight)
Every 2:00 for 5 sets:
1 deadlift
1 hang power clean
1 hang squat clean
1 thruster
– Rest with the remaining time in the interval.
Metcon
Pit Stop (Time)
For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)
Intermediate:
Deads: 125/175; cleans 95/135; thrusters 65/95
Beginner:
Deads: 75/105; cleans 55/75; thrusters 35/45
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
10 sets:
:30 max strict handstand push-ups
– Rest 1:00 between sets.
– Maintain consistent set sizes, and avoid working to failure.
– Hold back on your effort in the first set to allow you to increase the set size vs. work to failure at the start.
– Use this time to build your gymnastic pressing endurance and your awareness of your ability with this movement.
– Strict handstand push-up modifications: Pike push-ups, dumbbell strict press, handstand push-up negatives
