CrossFit Templum – CrossFit
General Warm-up (No Measure)
3 sets:
2:00 row or bike
10 mountain climbers
10 alternating Cossack squats
10 wall-facing squats
– Have athletes move closer to the wall each round if their squat mechanics are sound.
Specific Warm-up
Back Squat form and practice bailout
Then…
4-5 sets:
5 back squats
-building in load
Back Squat (- RX –
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d
– MASTERS 55+ –
Same as Rx’d)
Hit one set every 3mins
Stretching (Checkmark)
Accumulate:
:30 pigeon stretch/side
1:00 couch stretch/side
– AT-HOME – (5 Rounds for reps)
5 x 1:00 rounds for reps of:
12 alternating dumbbell lunges (35/50 lb)
Max-reps dumbbell front squats
– Use two DBs.
