CrossFit Templum – CrossFit
Warm-up
1 set:
5 inchworm + push-ups
5 over/under-the-fence/direction
100-meter jog
1 set:
5 push-ups from the knees
5 elbow-to-instep/leg
100-meter run (faster)
1 set:
5 push-ups
:20 Samson stretch/leg
Run test
1 set:
400-meter run
Specific Warm-up
Hang Clean Prep and build:
2-3 sets:
3-5 push-ups
5 hang power cleans
– Build in load.
– No rest between the push-ups and hang power cleans.
– Rest 1:00 between sets
Metcon
Metcon (Time)
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
Intermediate: 65/95
Beginner: 12 pushups, 9 cleans, 400 run
Finisher
Metcon (Checkmark)
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed
Work Your Weakness (Strength;Skill;Stamina)
Front Squat (3-3-3-3-3+)
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will front squat for four weeks.
– Find a heavy set of 3 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
