CrossFit Templum – CrossFit
Warm-up
1 round:
Partner 1 | 1:00 on machine of choice, slow
Partner 2 | 1:00 on machine of choice, slow
10 leg swings/leg
10 alternating plank shoulder taps
10 lateral leg swings/leg
5 push-ups from the knees
10 arm swings
5 push-ups
10 alternating Cossack squats
5 burpees, slow
10 alternating lunges
5 burpees, fast
Partner 1 | 1:00 on machine of choice, moderate pace
Partner 2 | 1:00 on machine of choice, moderate pace
– During the 1:00 on machine, the non-working partner performs 1:00 alternating Samson stretch.
Specific Warm-up
1 round:
Partner 1 200m fast
5 burpees together
Partner 2 200m fast
5 burpees together
Metcon
Metcon (Distance)
On a 30:00 clock with a partner:
Machine of choice for distance
– Trade off as desired.
– Starting at :00 and again every 2:00 partners each perform 10 burpees together.
Intermediate: 7 burpees
Beginner: 3 burpees
Work Your Weakness (Strength;Skill;Stamina)
Front Squat (10-8-8-6-6)
– Welcome to week 4 in our Strength II front squat cycle; this is a de-load week.
– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
