CrossFit Templum – CrossFit
Warm-up
1 set:
250-meter row
12 single-arm DB deadlift (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
1 set:
250-meter row
12 eye-level single-arm KB swings (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
1 set:
250-meter row
12 KB push press (6/side)
25-ft KB overhead carry, left
25-ft KB overhead carry, right
Specific Warm Up
DB snatch set-up:
Feet are in a squat-width stance.
DB placed between the feet.
Hips are lower than the shoulders.
AIR SQUAT REVIEW
15+ reps: coach-led air squats PUSH-UP REVIEW |
15+ reps: coach-led push-ups MINI ROUND | 5:00
2 sets:
5 air squats
3 DB snatches, right arm
5 push-ups
3 DB snatches, left arm
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
10 air squats
9 DB snatches, right arm (35/50 lb)
10 push-ups
9 DB snatches, left arm
Intermediate: Same
Beginner: 25/35#
Finisher
4 sets:
10 single-DB bent over rows/arm
10 single-DB glute bridges
Cool Down
2 sets:
:30 foam roll IT band/side
:30 foam roll quads/side
