CrossFit Templum – CrossFit
Warm-up
1 set:
10 leg swings/leg
10 unweighted good mornings
10 walking reverse lunges
:30 narrow stance air squats (keep heels down)
1 set:
10 lateral leg swings/leg
10 single-leg toe touches/leg
:30 alternating standing figure four stretch
:30 air squats
1 set:
10 inchworms + 1 push-up/rep
10 alternating cossack squats
:30 jumping lunges
:30 air squats
Specific Warm-up
Rowing: 1min on and 1 min off:
170/200 meters
Set 1: Heel drive focus
Set 2: Shoulder in front of hip in the catch
Set 3: Arms extended before knees bend
Set 4: Put it all together and go faster
Metcon
Metcon (Time)
Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
Intermediate: 300/400meter
Beginner: 200/250meter
Work Your Weakness (Strength;Skill;Stamina)
Shoulder Press (5-5-5-5-5+)
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder presses 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.
