CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Line Drills:
1) Alternating elbow to instep + Jog
2) Soldier Kick + Jog
3) Alternating Cossack Squat + Jog
4) Alternating Hamstring Scoop Stretch + Jog
5) Alternating Knee Hug + Jog
6) Up-Down + Jog
7) Broad Jump + Jog
Skill
Warm-up (No Measure)
Set 1
10 Snatch Grip Deadlift // Focus on maintaining a flat back and raising the shoulders with the hips.
100m Run in :35 // This is equivalent to a 4:40 800m
Set 2
10 Snatch Deadlift + Shrug // Focus on standing up first before shrugging the shoulders.
100m Run in :30 // This is equivalent to a 4:00 800m
Set 3
10 Partial Overhead Squat // Focus on pressing up in to the bar as
you send your hips back and down.
100m Run in :25 // This is equivalent to a 3:20 800m
Set 4
10 Hang Power Snatch // Focus on jumping, keeping the bar close to
your body, and then landing in a partial overhead squat.
100m Run in :20-:25 // This is equivalent to a 2:40-3:20 800m
Set 5
10 Power Snatch // Focus on jumping before pulling with the arms.
100m Run // Run at the pace you are going to use in the workout.
Workout
Metcon (Time)
4 Rounds For Time: RX+
800m Run
– Rest 2:00
Intermediate: RX
4 Rounds For Time:
600m Run
– Rest 2:00
Beginner: Scaled
4 Rounds For Time:
400m Run
– Rest 2:00
Cool Down
Warm-up (No Measure)
2 Sets:
:30 Seated Reach Stretch in Straddle
:30 Rocking Calf Stretch / Side
Work Your Weakness (Strength;Skill;Stamina)
Sumo Deadlift (3-3-3-3-3)
5 Sets for Load:
3 Sumo Deadlifts
– Use double overhand grip,
pause 2 seconds at the
bottom of each rep.
