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CrossFit Templum – CrossFit
Warm-up
1 set:
:30 jumping jacks
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
1 set
:30 up-downs
10 alternating scorpion stretches
10 single-leg toe touches/leg
10 air squats
1 set
:30 burpees
10 alternating Samson stretches
10 unweighted good mornings
20 mountain climbers
Practice Skill
EMOM 9:
3 single-arm dumbbell overhead squats, left arm
3 single-arm dumbbell overhead squats, right arm
– Use workout weight or lighter if needed.
Specific Warm-up
Devil’s Press Progressions:
4 DB deadlifts
4 DB burpee deadlifts
4 Devils press
Strict Pull-ups:
10 scap retractions
10 kip swings
10 ring rows
1-5 strict pull-ups
Metcon
Metcon (AMRAP – Reps)
EMOM 12:
Odd min | 8 Strict Pull-ups RX+
Even min | Max-reps devils presses (20/35 lb)
Intermediate: 4 Strict Pull-ups
Beginner: 5 Banded strict pull-ups
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 eight-week and four-week cycles. This will commence on May 5.
– 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.
