7.22.2022

CrossFit Templum – CrossFit

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Warm-up

Warm-up (No Measure)

1 set:

:30 row (easy pace)

:30 alternating Samson stretch

:30 ring rows

1 set:

:30 row (moderate pace)

:30 push-up to down dog

:30 jumping pull-ups

1 set:

:30 row (moderate pace)

:30 plank hold

:30 pull-ups

1 set:

:30 row (fast pace)

:30 push-ups

:30 pull-ups

Specific Warm-up

Warm-up (No Measure)

Push Jerk Progressions

Strength

On a 8:00 clock:

Build to a heavy 5-rep touch and go push jerk from the floor

– Athletes may NOT rest with the bar in the front rack between reps.

Push Jerk (Heavy set of 5 reps)

Metcon

2007 Games Event 1 (Time)

For time:

1000-m row

then…

5 rounds:

25 pull-ups

7 push jerks (95/135 lb)

Intermedieate:

15 pullups & 75/115#

Beginner:

15 Jumping Pullups & 65/95#

Cool Down

Warm-up (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm