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 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 Warm-up:
:20 sec fast pull slow return
:20 sec upright torso
:20 level hands
*:40 sec off
3 sets of 170/200m row: (1min rest)
1 set focus: drive through heels
2 set focus: shoulder in front of hips at start of pull
3 set focus: arms extend before knees bend
Metcon
Metcon (Time)
5 sets for time:
600/750-m row
– Rest 3:00 between rounds.
– Score is slowest row.
* scale to finish all rows under 3mins
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (1-1-1-1-1-1-1)
For load:
Bench press
1-1-1-1-1-1-1
– Last set should be the heaviest set.
– Welcome to week three of our Strength II cycle where we will continue to bench press for four weeks.
– Find a heavy 1-rep bench press for the day.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
