CrossFit Templum – CrossFit
Warm Up
1 set:
10 unweighted good mornings
10 up-downs (no jump)
10 push-ups
10 hang muscle cleans
1 set:
10 empty barbell good mornings
10 burpees
10 pike push-ups (floor)
10 hang muscle cleans
Specific Warm Up
Hang Power Clean Cycling & HS Pushup Progression:
3 sets:
7 hang power cleans (building)
3-5 strict handstand push-ups
– Rest 1:00-1:30 between sets.
Metcon
Metcon (Time)
For time:
21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups
Intermediate: 75/115 & Kipping HSPU
Beginner: 35/45 & Pike Pushups
Strength
Hang Power Clean (Build to heavy set of 3)
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
EMOM 12:
Min. 1 | 20 GHD sit-ups
Min. 2 | 10 strict pull-ups
– All GHD sets should be unbroken; scale the range of motion or reps if necessary.
– Scale the pull-ups to complete the 10 reps in 2 sets or less. If necessary, adjust the reps or use an assistance band.
– If you are limited by the GHD, perform weighted sit-ups (14/20 lb).
Cool Down
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
