CrossFit Templum – CrossFit
Warm-up
1 set:
:30 single-unders
5 burpees (slow)
10 hollow rocks
10 ring rows
1 set:
:30 single-single-double
5 burpees (faster)
10 tuck-ups
5-10 kip swings from the bar
1 set:
:30 double-unders
5 burpees (fastest)
10 V-ups
1-5 strict pull-ups
Specific Warm-up
Weighted Pull-up progressions
Build up
Skill & Strength
Weighted Pull-ups (3 sets:
8 weighted pull-ups
– Rest 3:00 between sets.)
*strict*
Metcon
Metcon (4 Rounds for reps)
For reps:
4 x AMRAP 3:
75 double-unders
25 burpees
Max-rep toes-to-bars
– Rest 1:00 between AMRAPs.
Intermediate: 40 dubs & 20 burps
Beginner: 50 singles, 15 burps, Knee raises
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean or jerk:
3 reps x 3 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 3 sets @ 90%+
– Welcome to week six 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.
– Remember today’s affiliate workout has you build to a 1-rep-max clean and jerk. If you plan on performing the class workout, do not perform the Strength I workout; skip it or move it to another day this week.
