CrossFit – Mon, Feb 5

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.)

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.

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