Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm-up
1 set:
10 jumping jacks
5 push-ups
10 PVC pass throughs
10 jumping jacks
5 up-downs
10 PVC front squats
20 jumping jacks
5 burpees
10 PVC overhead squats
Specific Warm-up
Clean:
3 Deadlifts
3 Muscle Cleans
3 Power Cleans
6 Squat Cleans
Bench:
2 sets of 5 Bench Press
Overhead Squat:
5 Behind the neck push jerks
5 Overhead squats
2-3 sets:
3 squat cleans
3 bench presses
3 overhead squats
– Rest :30 between movements while partner performs their set.
– Build in load through each set; less-experienced athletes may choose to use an empty barbell to continue to work on mechanics.
The Other Total (Total Weight)
Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
Beginners build up to a heavy set of 3-5 reps with good form.
