Announcements
CrossFit Templum – CrossFit
Warm-up
2 sets:
10 “T” push-ups
5 lateral lunges/side
5 DB/KB goblet squats
5 DB/KB pause goblet squats
– Increase load for the squats each set.
– Increase ROM on lunges and/or add load in 2nd set.
1 set: Squat Therapy
5 wall squats
– Hold hold athletes above parallel and below parallel while making corrections.
Specific Warm Up
1 set:
10 back squats
– Use an empty barbell. BUILD-UP | 8:00
3-4 sets:
5 back squats
– Rest 1:00-2:00 between sets.
Strength
Building to a 1RM Back Squat
Back Squat (5-5-3-3-3-1-1-1-1-1)
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves