CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
1 time through…
400m Run
20 Alt. Groiners
15 Bootstrappers
10 Alt. Cossack Squats w/ :02 Pause in the bottom
15 Squat Jumps
10 Alt. Groiners
“Bring Sally Up”
Strength
Back Squat (1×1+ @ 95%)
1×5 @ 75%
1×3 @ 85%
1×1+ @ 95%
*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.
Week 4 of 9
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
60 Back Squats RX+(185/135)| RX(155/105)* Scaled (135/95)
*Scaled Bar comes from rack. Everytime bar gets reracked, Run 200m. RX and RX+ Option must take the bar from the floor.
**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7
(Score is Time)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Foam Roll Quads
(No Measure)
