CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter jog, slow
5 inchworms
10 push-ups to downward dog
1 set x 25 ft each:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
1 set:
200-meter run, faster
1:00 rest
200-meter run, fastest
Specific Warm-up
Clean and Jerk Prep and build
2-3 sets of 5 reps buid to 80/115#
Metcon
FIRE!!! (Time)
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)
*Stimulus??? SPRINT!
Intermediate: 65/95#
Beginner: 300m run, 15 burps, 35/45#
Finisher
Metcon (Checkmark)
Accumulate:
2:00 GHD Superman hold
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (10-10-10-10-10)
5 sets for load:
10 close-grip bench presses
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
