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CrossFit Templum – CrossFit
Warm-Up
400-m jog
3 sets:
10 banded pass throughs
10 alternating soldier kicks
10 banded pull aparts
10 alternating hamstring scoop stretches
Specific Warm Up
2 sets x :20 upright torso:
Demonstrate rowing without the arms. Athletes will start from the catch with straight arms, drive with the legs while keeping their chest up, and then lean back slightly to finish the pull.
2 sets x :20 level hands:
Demonstrate keeping the hands the same height throughout the stroke. Make sure the hands finish with the handle touching between the ribs and belly button. Make sure the handle starts with straight arms and just past the toes.
2 sets x :20 fast pull, slow return:
Demonstrate a fast pull and then a controlled return to the catch position. The return to the catch should take twice as long as the pull.
15mins Clean Progression then..Build:
3-5 sets:
3 power cleans
– Touch-and-go, building as desired.
Strength
Power Clean
Metcon
Metcon (Calories)
EMOM 20:
Even minutes: 3 power cleans (155/225 lb)
Odd minutes: Max calorie row or bike
Intermediate: 105/155
Beginner: 2 cleans @ 55/75 & 8 cal row
Cool Down
2 rounds:
:30 figure 4 stretch/side
:30 couch stretch/side
