CrossFit Templum – CrossFit
Warm-Up
1 set:
:30 row (easy pace)
10 alternating spiderman stretches
10 staggered stance good mornings/leg
1 set:
:30 row (moderate pace)
10 alternating lunges
10 alternating DB deadlifts
1 set:
:30 row (moderate pace)
10 air squats
10 alternating DB sumo deadlift high pulls
1 set:
:30 row (fast pace)
10 DB goblet squats
10 alternating DB snatches
Specific Warm-up
OVERHEAD SQUAT PROGRESSION
MOVEMENT & FOCUS
3 overhead squat initiations
3 above parallel overhead squat
5 overhead squats
5 overhead squats
OVERHEAD SQUAT LOADING UP
2 sets:
5-10 overhead squats
WORKOUT PREP
1 set:
10 calorie row
10 overhead squats (workout weight)
10 alternating DB snatches (workout weight)
Metcon
Metcon (Time)
For time:
50 calorie row
50 overhead squats (75/115 lb)
50 alternating DB snatches (35/50 lb)
Intermediate: 55/75# & 25/35#
Beginner: 40 rep/ea & 35/45# bar & 15/20# DB
Finisher
Metcon (Checkmark)
Accumulate:
3:00 weighted plank hold (35/45 lb)
Cool Down
2 sets:
:30 lacrosse ball shoulder mash/side
:30 band pull-a-parts
:30 scap pull-ups
