CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 row, slow
10 PVC pass-throughs (wide grip)
5 scap pull-ups
5 elbow-to-instep/side
10 air squats
1 set:
1:00 row, moderate
10 PVC pass-throughs (moderate grip)
5 kip swings
6 alternating Samson stretch lunges
10 counterbalance plate squats
1 set:
1:00 row, fast
10 PVC pass-throughs (narrow grip)
10 kip swings
5 inchworms
10 air squats
Specific Warm-up
Overhead Squat & Toes to Bar Prep
Alt between prep drills of both movements
Skill & Strength
Overhead Squat (6-6-6)
Build to a heavy set of 6 for the day
Metcon
Rock & Roll (Time)
For time:
500-m row
30 toes-to-bars
30 overhead squats (80/115 lb)
500-m row
Intermediate: 20 T2B 65/95#
Beginner: 20 knee raises, 15/35# 300m rows
Work Your Weakness (Strength;Skill;Stamina)
Back Rack Lunge (4-4-4-4-4+)
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will back-rack lunge for four weeks.
– Find a heavy set of 4 alternating back-rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back, and be sure to touch your knee gently to the ground with each rep.
