CrossFit Templum – CrossFit
Warm-up
1 set:
250-meter row (easy)
:30 unweighted good mornings
Rest :30
1 set:
250-meter row (moderate)
:30 up-downs
Rest :30
1 set:
250-meter row (fast)
:30 burpees
Specific Warm-up
10 scap retraction
10 kip swings
5 big kip swings
5 kipping pullups
3 burpee strict pullups
Metcon
1 round:
100-meter row
3 burpee pull-ups
Metcon (Time)
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.
Intermediate: 12 burpee pullups & 1in reach
Beginner: 250 row & mid forearm reach
Practice Skill
3 sets:
:30 hollow rocks
10 strict toes-to-bars
Work Your Weakness (Strength;Skill;Stamina)
Back Squat (1-1-1-1-1-1-1)
– The final set should be the heaviest.
– Welcome to week three of our Strength II cycle where we back squat for four weeks.
– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
