CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
4 sets:
:20 air squats
:10 straight arm burpees
:30 rest
4 sets:
:20 bottom of squat hold
:10 burpees
Specific Warm Up
Warm-up (No Measure)
Review the set-up for the clean.
Front squat Loose fingertip grip while keeping elbows off of the knees.
Squat clean Smooth and slow pull off of the ground until the bar gets to mid-thigh.
Push press Upright dip, hip extension before arms punch.
Push jerk Upright dip , hip extension , then punch under the bar.
Split jerk Knee stacked over front heel, back knee slightly bent.
3 Sets:
Clean and jerk (touch and go)
build up sets to get to starting weight for workout.
Strength
Metcon (Weight)
7 sets for load:
3 clean and jerks
-Add up each set for total load-
Clean and Jerk (Best Set of 3)
Finisher
Metcon (AMRAP – Reps)
On a 3:00 clock:
1:00 air squats
1:00 empty bar thrusters
1:00 empty bar overhead squats
– No rest between movements.
