CrossFit – Tue, Oct 3

CrossFit Templum – CrossFit

Warm Up

1 set:

1:00 couch stretch/per leg

1:00 pigeon pose/per leg

1:00 frog stretch

6 sets:

:20 air squats

:10 bottom of squat hold

Specific Warm Up

Back Squat Review and Prep

4 sets:

3 back squats

– Build to 75%+ before starting the first working set.

Strength

Back Squat (5×3)

5 sets:

3 back squats

– Build to a heavy set of 3 and maintain for all 5 sets.

Beginner: 5×5

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Weight)

5 sets:

50-ft front rack walking lunge

– Start on the lighter side and increase across as many sets as possible, finding the heaviest weight you can safely perform the 50 feet of front rack walking lunges.

– Rest 2:00-3:00 between attempts.

Cool Down

Accumulate:

1:00 couch stretch/leg

1:00 foam roll upper back