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