CrossFit – Thu, Oct 6

CrossFit Templum – CrossFit

Warm-up

1-2 sets:

:30 shoulder taps

10 kip swings or ring rows

:30 inchworms

10 kip swings or ring rows

1 set:

:30 partial wall walk

10 sit-ups

:30 partial kick-up

10 lying toes-to-bars

:30 wall walk hold or handstand hold

Specific Warm Up

Squat Clean Progressions & Build:

3 sets:

3-5 squat cleans

Metcon

Metcon (Time)

4 rounds for time:

1:00 handstand hold

7 squat cleans (115/165 lb)

14 toes-to-bars

Intermediate:

:30 handstand hold

7 squat cleans (75/115 lb)

14 knees-to-armpits

Beginner:

:30 plank hold

7 hang squat cleans (35/45 lb)

14 hanging knee raises

Skill

Metcon (Checkmark)

Accumulate:

200-ft. handstand walk

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 reach, roll, and lift