CrossFit Templum – CrossFit
Warm-Up
AMRAP 3:
10 mountain climbers
10 air squats
5 push-ups to down dog
Specific Warm Up
ROPE CLIMB PROGRESSION
Rope pull-to-stand
Hang + foot lock
Foot lock + 1 pull
THRUSTER PROGRESSION
8 full-grip front squats
8 wide-stance push presses
8 thrusters
8 cycling thrusters
2 sets:
5 thrusters (workout weight)
1 rope climb or scaling option
– Rest 1:00 between sets.
Metcon
2016 Regional Event 7 (Time)
For time:
21 thrusters (65/95 lb)
3 rope climbs
15 thrusters
2 rope climbs
9 thrusters
1 rope climb
Intermediate: 55/75# & 1 RC
Beginner: 35/45# 3,2,1 Pull to stands or 12/9/6 Commando pull-ups
Skill
Accumulate:
2:00 L-sit hold
– Scale to complete in sets of :15 or more.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
5 handstand push-up negatives
5 single-arm DB seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. You do not want your head “crashing” to the floor.
– Use a weight for the DB strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform the handstand push-ups as strict or kipping. If you are capable of performing 15 unbroken kipping reps, you should perform strict reps in this skill work.
– Do not rest more than :10 between exercises.
Cool Down
2 sets:
:30 Cossack squat stretch/leg
:30 double-forearm stretch