CrossFit Templum – CrossFit
Warm-up
2 sets w/ a partner:
:30 med ball chest passes
:30 med ball underhand tosses
:30 med ball side passes/side
:30 med ball squat + throw
– Rest :20 between sets.
Specific Warm Up
PROGRESSION FOCUS
10 high hang muscle cleans Torso stays vertical, drive and shrug before pulling with the elbows
10 high hang power cleans Torso stays vertical, jump and extend the hips before shrugging and pulling under
5 deadlift-shrugs Bar shaves the entire leg until the hip extends and then the shoulders shrug
10 power cleans Big hip extension via a jump with the bar before pulling under
10 power cleans Extend the hips, then shrug FAST with the shoulders to pull under quickly
Strength
Power Clean (*score best single*)
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
Metcon (Weight)
*Score total load*
Cool Down
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side
