CrossFit Templum – CrossFit
Warm Up
1 set:
200-m run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-m run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-m run, faster
Specific Warm Up
3 sets:
5 empty barbell sumo deadlifts
– 3 sets on coaches call.
– 2 reps on their own.
3 sets:
3 sumo deadlifts
– Build to starting working load each set.
– Rest 1:00 between sets.
Strength
Sumo Deadlift (3-3-3-3-3)
5 sets:
3 sumo deadlift
– Start heavy, and build as desired across the 5 sets.
– Rest 2:00 between sets.
Metcon
Metcon (Time)
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)
Intermediate: Same
Beginner: 300m run 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Thruster (2-2-2-2-2)
5 sets for load:
2 thrusters
– Increase loading across as many sets as possible.
– Take the barbell from a rack if available.
– Begin the first set around 70% of your 1-rep max thruster.
– Rest 2:00-3:00 between sets.
Cool Down
2 sets:
:30 figure-4 stretch/side
:30 seated straddle stretch/side
