CrossFit Templum – CrossFit
Warm-up
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
Specific Warm-up
Double under practice & drills:
6 sets :30on.:30 off
2 sets:
:40 calories on the machine
:20 rest
:40 double-unders
:20 rest
– Use workout options.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
25/36 cal on any machine
72 double-unders
Intermediate: 20/28 & 50 dubs
Beginner: 12/17 & 50 singles
Finisher
Metcon (Checkmark)
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
Work Your Weakness (Strength;Skill;Stamina)
Front Squat (5-5-5-5-5+)
– Max-reps on the last set.
– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
– Find a heavy set of 5 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
