CrossFit Templum – CrossFit
Warm-up
400m run row or ski or 800m bike
1 round:
10 jumping jacks
10 alternating Spiderman stretch + reaches
10 push-ups to downward dog
10 up-downs
10 alternating Samson lunges
10 reverse lunges
10 jumping jacks
10 burpees
10 alternating scorpion stretches
10 air squats
10 burpee broad jumps
Specific Warm-up
Hang Power Clean Progressions
Hang Power Clean (EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.)
Metcon
Metcon (Time)
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees
Intermediate: 55/75
Beginner: 35/45 & 20 burpees
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
10 sets:
50-ft handstand walk
– Rest 1:00 between sets
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
If 50 feet is too far, reduce the distance to accommodate your ability.
– Spend no more than 20 minutes on this session.
