CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
On a 5:00 clock:
10 single-unders
10 slow single-unders
10 fast single-unders
10 single-leg single-unders/side
10 backward single-unders
5 side plank reach-throughs/side
5 single-arm ring rows/side
Skill
Warm-up (No Measure)
8 sets:
:20 alternating archer push-ups on rings
– Rest :10
*Perform regular pushups if needed*
Specific Warm-up
Warm-up (No Measure)
Ring supported hold: Locked out arms, active shoulders
1:00min
Ring dip: ROM, shoulders below the elbow 1:00min
False-grip ring row Keep the wrist pushed through the rings, pull to the belly 2:00min
Kneeling muscle-up transition Pull to the belly, transition forward and through the rings 3:00min
Kneeling transition + negative Control the descent by pulling the rings back together and without letting them break away from the body 3:00min
High ring practice and other scaling options . Lean back and pull low, quickly 4:00min
Metcon
2 sets:
1-2 strict muscle-ups
25 double-unders
Metcon (Time)
For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders
RX+ Strict
RX Kipping
Scaled MU variations
Cool Down
Warm-up (No Measure)
3 sets:
:30 lacrosse ball roll/foot
:30 lacrosse ball lat/side
