CrossFit Templum – CrossFit
Warm-up
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
SQUAT THERAPY
3 sets:
3 reps of wall-facing squats
– :03 down, :03 hold, then stand.
– Rest :05-:10 between reps.
Specific Warm-up
Wall Ball & AbMat Sit up Prep
5 WB squats
5 WB Push press to target
5 WB Thrusters
5 Wall Balls
10-15 AbMat Situps
*full range of motion
*no butt raise
2 sets:
4-8 wall-ball shots
4-8 sit-ups
– Use workout variations.
Metcon
Metcon (Time)
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
Intermediate: 35 situps & 10/14# ball
Beginner: 25 wall balls and 25 situps
Practice Skill
On a 10:00 clock:
Low-ring muscle-up transition practice
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.
