Announcements
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm-up
1 set:
400-meter run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter run (moderate pace)
3 rounds:
5 scap pull-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
200-meter run (fast/stride)
Specific Warm-up
DB Deadlift Set-up:
1) Feet hip distance apart
2) Dumbbells outside the shins
3) Shoulders slightly in front of the shoe laces
4) Neutral spine
5) Weight balanced across the foot
3 sets:
9 dumbbell deadlifts
– increase dumbbell load to workout weight.
DB Box Step up:
1 round:
1 round:
5 dumbbell deadlifts
8 box step-ups
Metcon
Metcon (Time)
For time:
21-15-9
DB deadlifts (35/50 lb)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
Intermediate: 20/35#
Beginner: 10/15# 21-15-9 rep scheme
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (10-8-8-6-6)
Welcome to week four in our Strength II bench press cycle; this is a de-load week.
Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
Perform a new set every 3 minutes.
Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting
