CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
On a 8:00 Clock
20 Arch Rocks
20 Hollow Rocks
10 Alternating Single-Leg Box Squats
Specific Warm-up
Warm-up (No Measure)
Practice Bailing Reps
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
Workout
Back Squat (10-5-3-1-1-1-3-5-10)
1) 10 reps = 60%+
2) 5 reps = 70%+
3) 3 reps = 80%+
4) 1 rep = 90%+
*Second wave should be equal to or heavier than first
*Record the heaviest 90%+ rep
Back Squat (Record final set of 10)
Cool Down
Warm-up (No Measure)
2 Sets
:30 Couch Stretch / Side
:30 Pigeon Stretch / Side
