CrossFit Templum – CrossFit
Warm Up
1 set:
:15 Samson stretch/leg
5-10 push-ups
5-10 ring rows
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
1 set:
:15 Samson stretch/leg
5-10 push-ups or strict ring dips
5-10 ring rows or strict pull-ups
10 PVC good mornings
10 PVC pass throughs
10 PVC overhead squats
1 set:
5 elbow-to-insteps/side
10 alternating scorpion stretches
10 alternating lying hip crossovers
Specific Warm Up
Burpee Box Jump over progressions
Front Squat Build up
Metcon
Metcon (AMRAP – Reps)
3 x 2:00 rounds:
12 front squats (105/155 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
Intermediate: 75/115
Beginner: 35/45 & step overs
Work Your Weakness (Strength;Skill;Stamina)
Back Squat (5-5-5-5-5+)
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.