CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
Push Press and Push Jerk Progressions
Strict Press: Setup
Dip and Hold: Shoulders stacked over the hips and heels.
Dip and Drive Slowly: Shoulders stacked over the hips and heels.
Dip and Drive Fast: Shoulders stacked over the hips and heels.
Dip and Drive Fast: Don’t pause at the bottom of the dip.
Push Press: Lockout your legs and hips before pressing.
Jump and Land: (Hands at Sides) Hip Extension and Footwork
Jump and Land (Hands at Shoulders): Hip Extension and Torso Position
Jump, Punch, and Land with Arms Extended Overhead: Timing
Push Jerk with PVC: Pulling head out of the way
Conditioning
Metcon (Calories)
On a 10:00min Clock:
Max Distance Row, Bike, Ski,
– Alternate work and rest with a partner.
*1min intervals*
Strength
Metcon (Weight)
For Load:
Strict Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5
*total weight combined 15 sets*
