CrossFit – Wed, Feb 1

Announcements

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TUESDAY ALL CLASSES CANCELED

WEDNESDAY 7AM 12NOON 5PM AND 6PM ONLY

CrossFit Templum – CrossFit

Warm-up

3 sets:

6 “T” push-ups

8 alternating cossack squats

10 DB goblet squats

– Increase load for the squats each set.

2 sets:

25ft. banded side steps (right/left)

25ft banded steps front and backward

Specific Warm-up

4-5 sets:

5 front squats (building)

– Build to 70-80% of 1-rep-max front squat.

– Rest 1:00 between sets.

Strength

Front Squat (7 sets for load:
5 front squats)

Front Squat (Total Load) (Weight)

Score all 7 sets:

HSPU & Ring Dips (AMRAP – Reps)

3 rounds for reps:

1:00 handstand push-ups

1:00 DB farmer carry hold

– Rest 3:00 between couplets.

3 rounds for reps:

1:00 ring dips

1:00 DB front rack hold

– Choose your own loading for DBs.

RX: 35/53

RX+ 53/70

Beginner: 26/35

EMOM Conditioning (AMRAP – Reps)

30min EMOM:

1st Min: Double unders

2nd Min: Burpees

3rd Min: AbMat Sit-ups

Cool Down

Accumulate:

1:00 foam roll quads

1:00 foam roll lower back

1:00 foam roll calves