Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm up
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
Specific Warm-up
Hang squat clean and HSPU progressions
Hang Squat Clean (2-2-2-2-2-2)
Hang above the knee
Hips crease must drop below the knees
EMOM 6:
2 hang squat cleans
– Build to a heavy set of 2.
Metcon
Metcon (Time)
For time:
21-15-9
Handstand push-ups
Hang squat cleans (75/115 lb)
Intermediate: Pike push-up & 65/95#
Beginner: DB shoulder press & 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 SkiErg
– Score = total single-leg squats.
– Consistent pacing and reps.
– Pick a maintainable ski pace that is just faster than a recovery pace. Avoid skiing so fast that you cause significant fatigue for the single-leg squats. We would rather see you score 10 reps across all rounds compared to scoring 20 reps in round one and then dropping off.
