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CrossFit Templum – CrossFit
Warm-up
2 sets:
30 jumping jacks
10 bent-over rows
10 upright rows
8 shoulder presses
8 push presses
– Use an empty barbell.
Specific Warm-up
BENCH PRESS
FOCUS
Heels on the ground (use plates if necessary), knees out over the toes, shoulder blades retracted, bar over the chest.
Elbows tucked tight, shoulders stay arched, bar touches the chest/sternum.
Push through the heels and shoulders, press the bar up and away from the eyes, arms locked out at the top.
1 set:
10 bench presses (empty barbell) Then build: to 70%1RM
Strength
Bench Press
Shoulder Press
Push Press
Metcon (Weight)
Score Total Load:
For load:
3-3-3-3-3
Bench press
3-3-3-3-3
Shoulder press
3-3-3-3-3
Push press
Finisher
Metcon (Time)
3 rounds for time:
35 double unders
12 burpees
Cool Down
1 set:
1:00 child’s pose
1:00 scorpion stretch/arm
