CrossFit Templum – CrossFit
Warm-Up
1 set:
10 leg swings/leg
10 lateral leg swings/leg
10 banded deadlifts
10 banded squats
10 banded pull-aparts
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
10 banded deadlifts
10 banded squats
10 banded pull-aparts
Specific Warm-up
POWER CLEAN
PROGRESSION & FOCUS
7 high hang muscle cleans
Torso stays vertical, drive and shrug before pulling with the elbows.
7 high hang power cleans
Torso stays vertical, jump and extend the hips before shrugging and pulling under.
7 hang power cleans
Bar stays close to the body, hips fully extend, and athletes receive in a sound partial squat position.
7 deadlift-shrugs
Bar shaves the entire leg until the hip extends and then the shoulders shrug.
5 power cleans
Big hip extension via a jump with the bar before pulling under.
5 power cleans
Extend the hips, then shrug FAST with the shoulders to pull under quickly.
JERK
PROGRESSION & FOCUS
5 reps jump and land (no bar; hands at shoulders)
Hip extension and torso position.
5 reps jump, punch, and land with arms extended overhead (no bar)
Timing.
5 push jerks with empty barbell
Pulling head out of the way.
LOADING UP
3-5 sets:
1 power clean
1 hang power clean
1 jerk
– Build in load each set.
– Partner up and share a bar.
Strength
*Start working sets around 70%+ of clean 1RM*
*Score total load*
*Score best power clean as well*
Metcon (Weight)
7 sets for load:
1 power clean
1 hang power clean
1 jerk
*enter splits in notes*
Power Clean
*attempt full complex but score best power clean if ya want*
Cool Down
3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm
