CrossFit Templum – CrossFit
Warm-up
2 sets:
30 jumping jacks
5 staggered stance good mornings/leg
10 leg swings/leg (across the body)
10 steps of bear crawl
3 sets
100-m run
10 DB deadlifts
10 alternating plank shoulder taps
– Increase pace of the run each round.
Specific Warm Up
Db hang power clean progression:
PROGRESSION FOCUS
5 DB lower to above the knee + stand Hips imitating back, flat back
5 stand + shrugs Hips opening fully, shoulders shrugging
5 hang muscle cleans Hips opening, solid midline
5 hang power cleans Hips opening, sound receiving position, full stand up
2-3 rounds:
5 DB hang power cleans
50′ DB front rack walk
– Add weight if needed till at working weight.
Metcon
Metcon (Time)
4 rounds for time:
400-m run
20 DB hang power cleans (25/35 lb)
100-m DB front rack carry (25/35 lb)
– Use two DBs for all movements.
Intermediate:12 DB hang power cleans (25/35 lb)
50-m DB front rack carry (25/35 lb)
Beginner:200-m run
20 DB hang power cleans (10/15 lb)
100-m DB front rack carry (10/15 lb)
Skill
For reps:
1:00 Double-unders
– Rest :30
:45 Double-unders
– Rest :20
:30 Double-unders
– Rest :10
:15 Double-unders
Cool Down
Accumulate:
1:00 lacrosse ball roll/foot
