CrossFit Templum – CrossFit
Warm-up
3 sets:
:30 air squats
– Rest :10
:30 shoulder presses
– Rest :10
Specific Warm-up
Push Jerk Progression and build-up:
5 jump lands hands at side
5 jump lands hands at shoulders
5 jump punch and lands
8 push jerks (Jump first, pull the head out of the way, then press and land with the arms straight (maintaining hip extension and timing).
8 push jerks (Lower the bar smoothly to the shoulders, then immediately dip and jump into the next push jerk (cycling).
Strength
Push Jerk (10min to build to heavy triple)
Metcon
1 set:
20 air squats
10 unbroken push jerks
*Workout weight
Metcon (Time)
For time:
50-40-30-20-10
Air squats
5-10-15-20-25
Push jerks (95/135 lb)
intermediate: 65/95
Beginner: 35/45;
25-20-15-10-5
3-6-9-12-15
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean or jerk:
3 reps x 2 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 4 sets @ 90%+
– Welcome to week seven 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 the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.