CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
On a 5:00 Clock
5 PVC Pass Throughs
5 PVC Around the Worlds
5 PVC Muscle Cleans
5 Jumping Ring Dips
With a partner, Partner 1 performs shoulder taps in a plank while Partner 2 moves through the PVC work. Alternate full rounds.
Ring Dip Progression //Focus
1) Jumping Ring Dip // Elbow below the shoulder at the bottom, strong jump to lockout arms at the top
2) Ring Support Hold // Elbows locked out while pulling the rings close to the body
3) Bottom of Ring Hold // Shoulder below elbows, rings and elbows hug the body
4) Kipping Ring Dip Practice // Leg straight at bottom of the dip, practice driving the knees up aggressively toward the chest. Substitute jumping dips as needed.
Strength
3 position power clean (Build to heavy single)
Perform the following complex
1 high hang clean
1 low hang clean
1 power clean
10mins
Metcon
Extended Elizabeth (Time)
For Time:
21-18-15-12-9-6-3
Power Cleans (135/95#)
Ring Dips
INTERMEDIATE
For Time:
18-15-12-9-6-3-3
Power Cleans (115/75#)
Ring Dips
BEGINNER
For Time:
18-15-12-9-6-3-3
Power Cleans (75/55#)
Push-ups
