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CrossFit Templum – CrossFit
Warm Up
On a 5:00 clock
10 scorpions
10 hip crossovers
10 hand-release knee push-ups
10 kip swings
2 sets:
10 good mornings
10 bent-over rows
10 high pulls
10 shoulder presses
10 overhead lunges
Strength
Power Clean (Build to heavy double)
On a 10:00 clock:
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets.
Metcon
Metcon (AMRAP – Reps)
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (125/185 lb) RX+
RX: 95/135#
Scaled: Inch worms or scaled wall walks * 65/95#
Work Your Weakness (Strength;Skill;Stamina)
Push Press (For load:
3-3-3-3-3)
– Beginner athletes should increase loading across as many sets as possible.
– Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
– Lift a heavy set of three for multiple reps and sets.
Cool Down
1 set:
1:00 lacrosse ball tricep mash/arm
1:00 lacrosse ball shoulder mash/side
