CrossFit Templum – CrossFit
Warm-up
1 set:
2:00 run, bike, row, or ski
1 set:
10 banded squats
10 banded monster walk steps
10 banded pull-downs Barbell warm-up
2 sets:
10 Romanian deadlifts
10 hang muscle cleans
5 pause front squats
5 front squats
5 shoulder presses
5 push presses
Specific Warm-up
Squat clean and jerk prep
And build up:
3 sets:
3 squat cleans
1 jerk
Strength
Metcon (Weight)
5 sets of the complex for load:
3 squat cleans
1 jerk
*add up weight for ea. set for total load
Work Your Weakness (Strength;Skill;Stamina)
Deadlift (10-10-10-10-10)
– Rest 2:00-3:00 between sets.
– Focus more on technically sound, fast sets. Go as heavy as possible while still moving efficiently through the 10 reps.
– Aim for percentages to be between 50-60% of your best 1-rep.
– Each set is meant to be unbroken. Feel free to rest with the bar at the top of the deadlift, but you should not have to let go of it at any point.
