CrossFit Templum – CrossFit
Warm-up
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set.
Specific Warm-up
4-5 sets:
3 front squats
– Build to 70-80% of 1-rep-max front squat.
– Rest 1:00 between sets.
Strength
Front Squat (3-3-3-3-3)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3 minutes between sets.
