Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-downs + jump and reach
Specific Warm-up
Pull-up and Squat Clean Prep and build:
5 Scap retractions
5 Muscle cleans
5 Kip swings
5 Front squats
3-5 strict pullups
3-5 Clean pull unders
Metcon
Partner Badger (Time)
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
Intermediate: 45/65#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
5 sets of the complex for load:
2 hang power cleans + 1 push jerk
– Rest 2:00-3:00 between sets.
– Increase loading across as many sets as possible.
– Unbroken reps.
– Begin the first set around 60-70% of your 1-rep max power clean.
-Score total load
