CrossFit Templum – CrossFit
Warm-Up
1 set:
30 jumping jacks
10 alternating elbow to instep
10 alternating scorpion stretches
10 alternating box step-ups (20/24 in)
1set:
10 burpees
10 good mornings (empty barbell)
10 alternating box step-ups (20/24 in)
2 sets:
10 deadlifts (empty barbell)
5 burpee box jump overs (20/24 in)
– Rest 1:00 between sets.
Specific Warm Up
MUSCLE-UP PROGRESSION
:15 ring support hold
3-5 kneeling false grip ring rows
3 kneeling muscle-up transitions
3:00 low-ring practice
3:00 kipping muscle-up practice
OVERHEAD SQUAT PROGRESSION
3 overhead squat initiations
3 above parallel overhead squats
5 overhead squats
5 overhead squats
LOADING UP
2-3 sets:
5 deadlifts
5 overhead squats
Metcon
Metcon (Time)
For time: RX+
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups
Intermediate RX: 105/155# & 5 MU’s
Beginner:
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
Cool Down
Accumulate:
1:00 couch stretch/side
1:00 quad foam roll/side
1:00 press-up hold
Work Your Weakness (Strength;Skill;Stamina)
Squat Clean (EMOM 10: 1 Squat Clean)
EMOM 10:
1 squat clean- Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
