CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
10 Alternating Spiderman Stretch
10 Prone Arch-ups
10 Straight Leg Sit-ups
Set 2
20 Alternating Knee-to-Elbow in Plank
20 Hollow Rocks
20 Alternating V-ups
Specific Warm-up
Warm-up (No Measure)
POWER CLEAN
Progression // Focus
• Set up: heels down, shoulders slightly in front of the bar, hips in between shoulders and knees, and back should be flat.
5 Reps at each step – led by coach
1) Clean Grip Deadlift // Hips and shoulders rise together as the athlete pulls the bar into their body.
2) Clean Deadlift + Shrug // Patient speed until the athlete gets to the thighs and then accelerates through a shrug.
2a) Hang Muscle Clean
2b) Alt Elbow Punches
3) Partial Front Squats // Rack position and foot position.
4) Hang Power Clean // Jump and land in a partial front squat. Focus on footwork and fast elbows.
5) Power Clean // Patient off the floor with an aggressive jump after the bar passes the knees. Focus on pulling the bar into the body at all times.
Strength
Power Clean (10 mins to find heavy single)
Specific Warm-up
Warm-up (No Measure)
POWER CLEAN TEST/PACING
1min
1 Power Clean every 10 sec (light/medium weight)
1min
1 Power Clean every 6 sec (medium weight)
** below workout weight
Warm-up (No Measure)
TOES TO BAR
Progression // Focus
:30-:60 sec each progression
1) Position on the Pull-up Bar // Grip and Active hang on bar
2) Kip Swing // Fast transition between hollow and arch body positions
3) 2 Kip Swing + 2 Knees Above Hips // Knee up in the hollow position
4) 2 Kip Swing + 2 Knees-to-Armpits // Aggressive press down in the
back swing, lean back, and drive knees up
5) 2 Kip Swing + 2 Knees-to-Armpits + 1 Toes-to-bar // Knees up and
extend legs towards the bar
6) Multiple Toes-to-Bar // Continue to press down in the back swing
of each rep
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
5 Power Cleans (205/145#) RX+
10 Toes-to-Bar
Intermediate: 155/105 RX
Beginner: 75/55# & Hanging Knee raises or Toes to something
SCALING OPTIONS:
T2B: 10 attempts, Knees-to-Armpits, Hanging Knee Raises, V-ups, Lying T2B, Sit Ups
PC: Load
Cool Down
Warm-up (No Measure)
3 Sets
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side
:30 Banded Rack Stretch / Side
Work Your Weakness (Strength;Skill;Stamina)
Warm-up (No Measure)
4 sets:
10 Weighted Strict Pull-ups
– Rest 1:30 between sets
1 set:
Max Strict Chin-ups
