CrossFit Templum – CrossFit
Warm-up
1 set:
:30 jumping jacks
:30 mountain climbers
:30 alternating Spiderman stretches
1:00 air squats (:02 hold in the bottom)
1 set:
:20 back rack elbow raise, right arm
:20 back rack elbow raise, left arm
:20 back rack alternating elbow raises
:20 back rack elbow raises, both elbow
10 back squats with elbows high in the back rack
Move the bar to the front rack and attempt to get as many fingers on the bar as possible.
Lead athletes through the first set and then let them move through the second on their own.
2 sets:
2-inch front squat + pull elbows up before standing
4-inch front squat + pull elbows up before standing
6-inch front squat + pull elbows up before standing
Specific Warm-up
Thruster Prep:
10 full grip front squats
10 wide stance push presses
5 thrusters
5 clycling thrusters
2-3 sets building up 2-3 reps
Strength
Thruster (10min EMOM 1 rep)
*start at 60%
*build to a heavy single
*rest 3mins
Then….
Metcon (Weight)
Max rep unbroken thrusters at 60%
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
For load:
21-15-9:
Sumo deadlifts
– After every round, perform a 100-meter sled push.
– Use loading on the sled push that forces you to grind to get the 100 meters done!
– Use a loading on the sumo deadlift that allows you to complete the round of 21 sumo deadlifts in 3 sets or less. Increase the loading as the reps go down as you see fit.
