CrossFit – Wed, Aug 10

CrossFit Templum – CrossFit

()

Warm-up

Warm-up (No Measure)

1 set:

:20 jumping jack

:20 lateral skater jumps

:20 double-knee tuck in plank

– Rest :10 between sets.

1 set:

:20 jumping jack

:20 lateral skater jumps

:20 double-knee tuck in plank

– Rest :05 between sets.

1 set:

:20 jumping jack

:20 lateral skater jumps

:20 double-knee tuck in plank

– No rest between sets.

Specific Warm-up

Warm-up (No Measure)

1 set:

5 elbow instep + hamstring stretch/side

5 pause air squats

5 air squats

5 pause front squats

5 front squats

Hang Squat Clean Review

Strength

Hang Squat Clean (EMOM 8: 2 reps)

Hang above the knee

Hips crease must drop below the knees

Metcon

Metcon (5 Rounds for reps)

5 x 2:00 rounds for reps:

Run 200-m

Max hang squat cleans (105/155 lb)

– No rest between rounds.

Intermediate: 75/115#

Beginner: 55/75#

Cool Down

Warm-up (No Measure)

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side