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CrossFit Templum – CrossFit
Warm Up
AMRAP 4:
:20 jumping jacks
6 alternating spidermen
10 air squats
Specific Warm Up
3-5 sets:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex.
– Start with the empty barbell and build to starting workout weight.
– Rest ~1:00 between sets.
Metcon
Metcon (Weight)
Every 1:30 for 20 rounds:
1 power clean
1 squat clean
1 front squat
– Perform all three movements as a complex. Start light and add load every other round.
-Score total load
Work Your Weakness (Strength;Skill;Stamina)
Back Squat (EMOM 12
2 Back Squats)
– Increase loading across as many sets as possible.
– Begin your first set around 70-75% of your best back squat.
– Advanced athletes should aim to hold a single weight across as many sets as possible (straight sets) at 80-85%.
Cool Down
Accumulate:
1:30 foam roll quads
1:30 foam roll upper back
