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CrossFit Templum – CrossFit
Warm-Up
3 sets:
6 push-ups
8 alternating Cossack squats
10 DB goblet squats
– Increase DB load for the goblet squats each set.
Specific Warm Up
Front Squat Review and build up:
4-5 sets:
5 front squats (building)
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
BREAK
Strength
Front Squat (5 sets for load:
5 front squats)
Score best set and total load*
Metcon (Weight)
*Score total load of Front squats
Finisher
Metcon (AMRAP – Reps)
On a 3:00 clock for reps:
1:00 weighted sit-ups (20/30 lb)
1:00 V-ups
1:00 sit-ups
– No rest between movements.
– Use a DB held at the shoulders for the weighted sit-ups.
Cool Down
1 set:
3:00 foam roll quads
– 1:00 both legs.
– 1:00 left-leg bias.
– 1:00 right-leg bias.
Work Your Weakness (Strength;Skill;Stamina)
EMOM 14:
Min. 1 | :30 hollow rock
Min. 2 | :30 strict ring dips
– Try to move for as much for the :30 as possible.
– Goal ring dips: 7-12 reps per :30 interval.
– Substitute with banded ring dips or ring support holds as needed.
