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
DYNAMIC WARM-UP
25-ft down and back:
Shuttle run
High knees
Butt kicks
Broad jump
Spiderman stretch
High knees
Burpee Broad Jump
Specific Warm-up
EARN-IT RUN
1 set:
200-meter run
*sub 1min or scale the runs
Metcon
Metcon (Time)
4 rounds for time:
Run 800 m
– Rest 3:00 between rounds.
Intermediate: Same
Beginner: 600m runs
Subs: 800/1000m row; 30/40 cal bike
Finisher
Accumulate:
30 GHD back extensions
– Rest as needed.
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (5-5-5-5-5+)
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will bench press for the next four weeks.
– Find a heavy set of 5 bench 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.
– 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.
Warm-up
DYNAMIC WARM-UP
25-ft down and back:
Shuttle run
High knees
Butt kicks
Broad jump
Spiderman stretch
High knees
Burpee Broad Jump
