1/30/2019
CrossFit Templum – CrossFit
Overview
There is a heavy squat focus on this two part workout. The tempo back squats in part one are all about control. Athletes will spend 7 seconds descending to the bottom before pausing for a 3 count. While there are only 2 reps, the time under tension is high. Athletes have the option to build or stay at a challenging weight across. Within the workout, the weight on the dumbbells should be something that athletes could complete 20+ repetitions unbroken when fresh. A good rule of thumb is that athletes shouldn’t have to take more than 1 planned break on the dumbbells later in the workout. There are 300 total double unders within the workout, with the workout ending on the rope. Let’s choose a variation or rep number that allows for somewhere around 30-45 seconds of work per round.
Warm-up
Warm-up (No Measure)
30 Seconds
Jumping Jacks
Slow Air Squats
Easy Single Unders
Cossack Lunges
Higher Single Unders
Active Spidermans
2-3min Double under practice
DB Warm-up:
5 Dumbbell Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Bent Over Rows
10 Banded Side Step Lt and Rt.
Ankle stretch :60 sec each leg
Weightlifting
Tempo Front Squat (5 sets of 2 reps)
7 sec eccentric phase and 3 sec active pause at the bottom.
Metcon
Prep DB Front Squats: Posture and positioning
Metcon (Time)
“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders