Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
Set 1:
Coach athletes to sit up tall on the rower and a proper rowing sequence of legs, body, arms, arms, body, legs.
15 pulls on the rower (easy pace)
Set 2:
At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3:
At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4:
At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
Specific Warm-up
Squat Clean Thruster Prep
5 deadlifts
5 muscle cleans
5 fronst squats
5 hang squat cleans
5 shoulder press
5 push press
5 thrusters
3 squat clean thrusters
Strength
Squat Clean Thruster (EMOM 6:
1 squat clean thruster
– Build to a heavy single.
)
Metcon
1 set:
10-calorie row
3 thrusters
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
10-calorie row
3 thrusters (125/185 lb)
12-calorie row
3 thrusters
14-calorie row
3 thrusters
– Add 2 calories each round until time expires.
Intermediate: Start at 8 cals; 95/135#
Beginner: Start at 6 cals; 45/65#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets for load:
3 weighted pull-ups
3 weighted dips
– Rest as needed between sets.
– Increase loading across as many sets as possible.
– Use a belt, dumbbells, kettlebells, weighted vest, etc. to add load to these movements.
– If you are unable to perform one or both of these movements, perform a strict banded pull-up and/or strict banded dip.
– Use the rings or a static dip bar for the dips.
– Rest no more than 3 minutes between sets.
