Announcements
Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs
Battle of the Box June 24th Battle of the Box 2023
CrossFit Templum – CrossFit
Warm-Up
400m run EASY
1 set:
25 ft down and back:
– Bear crawl (down)
– Samson lunges (back)
– Spiderman twist – see video (down)
– Side lunges
– Crab walk (focus on maintaining high hips)
– Burpee broad jump
200m Run MODERATE
3 rounds for quality
5 scap pull-ups
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200m Run FAST/STRIDE
Specific Warm-up
Clean Progression:
Clean deadlift
Muscle clean
Tall power clean
Hang power clean
Power clean
Strength
Metcon (Weight)
5 sets:
3 front squats
– Barbell should come from the floor.
– Build to a heavy triple prior to the workout.
Metcon
Metcon (Time)
For time:
50 front squats (95/135 lb)
50 bar-facing burpees
Intermediate: 65/95#
Beginner: 30/30 35/45#
Cool Down
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll IT band/leg
