Announcements
CrossFit Templum – CrossFit
Warm Up
1 set:
400-m run (easy pace)
25-ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
1 set:
200-m run (moderate pace)
3 rounds for quality:
10 plank shoulder taps (R/L) to down dog
10 bootstrappers
200-m run FAST/STRIDE
Specific Warm Up
DB THRUSTER REVIEW
6 DB front squats
6 wide-stance DB push presses
6 light DB thrusters
6 DB thrusters, cycling
2 sets:
3-5 DB thrusters
– Increase in load to workout weight.
Metcon
Metcon (Time)
For time:
21 DB thrusters (35/50 lb)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
Intermediate: 25/35#
Beginner: 10/115# 15-12-9
Finisher
Metcon (Checkmark)
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.
Work Your Weakness (Strength;Skill;Stamina)
Deadlift (EMOM 10:
2 deadlifts)
– Beginner athletes should increase loading across as many sets as possible.
– Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
– The goal is to lift a heavy set of two for multiple reps and sets.
Cool Down
2 sets:
:30 couch stretch/leg
:30 elbow-to-instep stretch/leg
