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Saturday

1
Jan

Saturday

CrossFit Templum – CrossFit

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Warm-up


Warm-up (No Measure)

WARMUP

2 Rounds

▫️ 200 meter run

▫️ 5 Pushup to pike

▫️ 5 Good Mornings

▫️ 5 Bootstrappers

▫️ 20 seconds plank forward wrist stretch

▫️ 20 seconds plank backward wrist stretch

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EMPTY BARBELL WARMUP

2 Rounds

Power – Mid-thigh – Above knee

▫️ 3 Clean Deadlifts

▫️ 3 Hang to a shrug

▫️ 3 Hang to high pull

▫️ 3 Hang Power Cleans

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When athlete is done with the warmup cycle, they can start load the workout weight

Workout

Metcon (AMRAP – Rounds and Reps)

WORKOUT

“THE CHIEF IS DEAD” 💀

5 Rounds x 4 Minute AMRAP

(1-minute rest between sets)

(Movements continue to next round)

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▫️ 3 Power Cleans

▫️ 6 Pushups

▫️ 9 Air Squats

▫️ 12 Deadlifts

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RX+ (155/115)

RX (135/95)

SCALED (115/75)

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Score = Rounds & Reps

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