CrossFit Templum – CrossFit
Warm-up
Med Ball Toss Warm-up:
1 round:
:30 granny tosses
:30 bounce passes
:30 chest passes
:30 side tosses, right
:30 side tosses, left
:30 roll passes
:30 reverse roll passes (athletes stand backs toward each other and through the ball between their legs)
:30 overhead throws
:30 squat + throws
Specific Warm Up
Squat Clean Review and Prep:
10 med-ball front squats Keep chest and elbows up as much as possible
10 med-ball shrug and drops Keep the ball close during the pull-under
10 med-ball cleans Hit hip extension before the front squat
5 barbell front squats Loose grip and elbows high
5 barbell hang cleans Shrug up and jump before squatting
5 barbell squat cleans Consistent setup and full hip extension
Metcon
Metcon (Weight)
For load: 15min Hard Cap
12 squat cleans
1 legless rope climb
10 squat cleans
1 legless rope climb
8 squat cleans
1 legless rope climb
6 squat cleans
1 legless rope climb
4 squat cleans
– Increase loading across each set of squat cleans.
Intermediate: Rope Climb (with legs)
Beginner: 3 Pull to stands or 10 Ring rows
*Add up each set of squat cleans for total load*
*not reps just sets* 😉
Skill
For time:
Max hang from pull-up bar
Max Dead Hang from pullup bar (Time)
For time
Cool Down
3 sets:
:30 couch stretch/side
:30 foam roll lower back
:30 foam roll lats/side
