CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
30 Jumping Jacks
20 Med-ball Air Squat
30 Skier Jacks
20 Med-ball Strict Press
30 Jumping Pull-ups (Fast up, fast down)
Set 2
10 Ring Rows
20 Med-ball Thrusters
30 Russian Twist with Med ball
10 Ring Rows
20 Med-ball Thrusters
Specific Warm-up
Warm-up (No Measure)
1) Muscle Clean // Open hips before pulling with arms.
2) Front Squat // Full hand grip and elbows up away from thighs
3) Push Press // Full hand grip, dip, drive, and press
4) Thruster // Bar stays in contact with body, stand fast, and drive bar
overhead
Strength
Thruster (8mins to build to Heavy Thruster)
Workout
PRE-WORKOUT TEST
2 Sets
:20 Thrusters
Rest :10
:20 Pull-ups or scaling
Rest :10
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
INTERMEDIATE: Rep Scheme 12-9-6
Beginnger: 45#/35# & Jumping Pullups
Post-Workout Strength
Metcon (No Measure)
Strict Chin-ups
3 x 10 reps
*Add weight or Use band as needed*
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
15 rounds for Cals:
:30 Bike Slow
:15 Bike Fast
