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CrossFit Templum – CrossFit
Warm up
1 set:
400-meter run (easy pace)
25 feet down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter run (moderate pace)
3 sets:
10 alternating scorpion stretches
10 alternating walking lunges
10 alternating shoo the turtles
1 set:
400-meter run (fast/stride)
Specific Warm-up
3 sets:
10 dumbbell front rack lunges
100-meter jog
Metcon
Metcon (Time)
For time:
800-m run
36 dumbbell front rack lunges (35/50 lb)
600-m run
24 dumbbell front rack lunges
400-m run
12 dumbbell front rack lunges
200-m run
– Use two DBs.
Intermediate: 20/35# DB’s
Beginner: 400/400/200; 10/15# DB’s
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
5 sets:
10 deadlifts
– Rest 2:00-3:00 between sets.
– Focus more on technically sound, fast sets. Consider the question: How fast can you move 225 pounds with good technique? Go heavy, but also shoot to move the weight quickly, versus just grinding through 10 reps.
– Aim for percentages to be between 50-60% of your best 1-rep.
– Each set is meant to be unbroken. Feel free to rest with the bar at the top of the deadlift, but you should not have to let go of it at any point.
– Rest 2-3 minutes between sets.
