CrossFit – Tue, Aug 8

CrossFit Templum – CrossFit

Warm-Up

1 set:

:30 single-unders

10 alternating spidermen

10 air squats

– Hold the bottom of each squat for :02.

1 set:

:30 single-single-double

10 hamstring kick-ups/side

10 air squats

– No pause at the bottom.

1 set:

:30 double-unders

5 elbow-to-instep/side

10 counterbalance plate squats (10-15 lb)

– Hold the bottom of each squat for :02.

Specific Warm Up

CLEAN PROGRESSION

5 deadlifts to mid-thigh

5 muscle cleans

8-10 power cleansJ

5 front squats

8-10 squat cleans

Strength

Power Clean (EMOM 8:
3 power cleans
– Build in load every minute, maintaining sound technique.)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

36 double-unders

6 squat cleans (95/135 lb)
Intermediate: 75/115# dub attempts

Beginner: 65/95# 48 singels

Cool Down

1 set:

1:00 lat foam roll/side

1:00 calf foam roll/side

Work Your Weakness (Strength;Skill;Stamina)

Push Press (5 sets for load:
5 push presses
– Increase loading across as many sets as possible.
– Take the barbell from a rack or jerk blocks.
– Rest no more than 4:00 between lifts.)