CrossFit – Mon, Nov 4

CrossFit Templum – CrossFit

Warm-up

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

:10 ring support hold

5 ring rows

1 round:

:20 Samson stretch/leg

10 hollow rocks

10 box step-overs

10 push-ups

5 foot-elevated ring rows

1 round:

:20 Samson stretch/leg

10 V-ups

10 jump-overs

5-10 ring dips

3 pull-ups

Specific Warm-up

Bar Mu and pull-up prep 10min

Mini rd: 5min

2 sets:

2 sets:

5 box jump-overs

1-2 bar muscle-ups

– Rest 1:00 between sets.

– Use workout variations

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

10 box jumps (20/24 in)

3 bar muscle-ups RX+
RX Intermediate: 1 bar muscle up or 3 CTB pull-ups

Beginner: 3 burpee jumping pull-ups

Skill & Strength

Metcon (Weight)

5 sets for load:

1 strict weighted pull-up

– Pause with your chin over the bar for :01

*add up weight ea. set

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next 8-week and 4-week cycles that will start on Nov. 11.

– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3:00 between sets.

Leave a Comment