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10/22/2018

21
Oct

10/22/2018

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

:30 Seconds (light DB’s)

Farmers Carry

Jumping Jacks

Farmers Carry

Push-up to Down Dog

Farmers Carry

Active Spidermans

Banded Side Steps

Active Samson

Banded front walk and back walk

Slow Air Squats

Weightlifting

Back Squat (Heavy set of 12 reps)

Warm-up sets:

Set 1 50% 1RM 4 reps

Set 2 60% 4 reps

Set 3 70% 4 reps

Set 4 75% 4 reps

Set 5 80% 4 reps

Set 6 85% 2 reps

Set 7 12 rep attempt

Metcon

Quickly Prep each movement

Metcon (AMRAP – Rounds and Reps)

“Hands Down”

18min AMRAP:

30 Double Unders

10 Dumbbell Power Cleans

30 Double Unders

10 Dumbbell Hang Squat Cleans

30 Double Unders

10 Dumbbell Push Presses

30 Double Unders

10 Dumbbell Reverse Lunges

30 Double Unders

10 Dumbbell Thrusters

Dumbbells: (50’s/35’s)

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