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CrossFit Templum – CrossFit

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On our strength biased day yesterday, we had two separate pieces. The power snatch to begin, and the metcon to finish. Today, we are combining strength and conditioning into one element. We do this as a fun way to accomplish both tasks and provide some variance. Athletes will build in load on each set of their hang squat cleans. While these are heavy, they are still encouraged to complete these unbroken.

In this interval workout, rounds will begin on the 0:00 – 3:00 – 6:00 – 9:00 – 12:00 – 15:00. Combining conditioning with strength, athletes will look to build in weight each round on the hang squat cleans. This weight change can happen during each rest period.

With short windows to operate within, we want to be sure to choose the right rep schemes, weights, and variations of movements. The goal is to have good time to rest after each round, with 45 seconds to 1 minute of rest being ideal.

We can adjust the calories on the row, variation or rep scheme on the double unders, and weight on the barbell to accomplish this. Ideally the row is taking right around a minute, with the rope and hang squat cleans also taking somewhere around a minute. The rope and hang squat cleans are preferably performed unbroken.

If short on rowers, stagger heats by :90 seconds. Record times for each interval, noting weight used in the notes section.


Warm-up (No Measure)

:20 Second Jump / :40 Second Stretch

Lateral Hops Over Bar


Forward and Back Hops Over Bar

Push-up to Down Dog

Easy Single Unders

Active Samson

Higher Single Unders

Active Spidermans

Bergeron Barbell Warmup2 (No Measure)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

Front Rack Stretch

Wrist Stretch

Movement Prep and Coaching

Warm-up (No Measure)

Rowing: Super Slow Recovery

10 Strokes:

1 Second Drive

5 Second Recovery (fly wheel should nearly stop)

Double unders: Try One Sided if need help with rhythm

Hang Squat Cleans:

3 Front Squats

3 High Hang Power Cleans

3 Hang Power Cleans

3 High Hang Squat Cleans

3 Hang Squat Cleans

Build to Predicted Weights


Metcon (Time)

6 Rounds, On the 3:00:

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is slowest round.
Lets also log our heaviest set of 3 reps under our Hang squat clean strength

Hang Squat Clean (best set of 3 within the metcon)

Hang above the knee

Hips crease must drop below the knees

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