CrossFit Templum – CrossFit
Warm-Up
2 sets:
:20 jumping jacks
10 alternating Cossack squats
:20 mountain climbers
10 counterbalance squats
Specific Warm Up
SQUAT CLEAN PROGRESSION
8 clean deadlifts
8 clean deadlifts to mid-thigh
8 clean deadlift and shrugs
8 muscle cleans
8 hang squat cleans
8 squat cleans
3 sets:
3-5 squat cleans
– Rest :30-1:00 between sets.
Strength
Metcon (Weight)
For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max squat clean (touch & go)
From 7:00-14:00:
Find a 3-rep-max squat clean (touch & go)
From 14:00-21:00:
Find a 1-rep-max squat clean
*score best of ea lift added together*
*Then score max of each lift separately*
Squat Clean (5 RM)
Squat Clean (3RM)
Squat Clean (1RM)
Metcon For Time
Metcon (Weight)
7 sets for load:
1 push press + 1 push jerk + 1 split jerk
– Loading will be limited to your best push press.
– Start around 70% of your best push press and increase loading across each set.
– Begin a new lift every 3:00.
Cool Down
1 set:
1:30 couch stretch/side
