CrossFit Templum – CrossFit
Warm-up
AMRAP 8 with a partner:
Max-calorie/rep row, bike, ski, or shuttle run
– Non-working partner holds an elbow plank.
1 set:
5 elbow-to-instep/leg
10 alternating scorpion stretches
5 inchworms
Specific Warm-up
Alt. DB Hang Power Clean Prep
5 DB Hang Shrugs/arm
5 DB Hang Power Cleans/arm
6 Alt DB Hang Power Cleans
10 Alt DB Hang Power Cleans/arm (fast)
Burpees over DB
6 lateral burpees over DB
2 rounds:
6 alternating dumbbell hang power cleans
4 lateral burpees over the dumbbell
– Rest 1:00 between rounds.
Metcon
Metcon (Time)
For time:
4-8-12-16-20-24
Alternating DB hang power cleans (35/50 lb)
2-4-6-8-10-12
Burpees over the DB
Intermediate: 25/35#
Beginner: 15/20#
2-4-6-8-10-12 rep scheme
Practice Skill
On a 10:00 clock:
Handstand walk practice
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
5 strict muscle-ups
20 GHD back extensions
4 strict muscle-ups
15 GHD back extensions
3 strict muscle-ups
10 GHD back extensions
2 strict muscle-ups
5 GHD back extensions
1 strict muscle-up
– 10:00-15:00.
– Work on strict ring muscle-ups, trying to complete them in 2 sets or less.
– Perform sustainable muscle-up sets. Don’t go unbroken in the first set if it will lead to failure later on.
– If you start failing early on, modify either the rep scheme or movement.
– It’s better to do fewer reps and avoid failure than to do more reps but take far longer due to failure or muscle fatigue.
