CrossFit Templum – CrossFit
Warm Up
200m Run
2 rounds:
25-ft down and back:
2 shuttle-runs, slow
Bear crawl (down)
Inch-worms (back)
Crab walk (down)
Burpee broad jump (back)
Spiderman twists
Walking lunges (back)
Snatch Warm-up in Prep for AMANDA Benchmark next week.
1x with PVC
1x with empty barbell
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Practice Skill
10min of Ring Muscle up Drills and Practice
Ring support hold
False grip ring rows
Low ring transistions
High ring transistions
Ring Muscle ups
Metcon
Metcon (AMRAP – Reps)
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
* 1 shuttle = 25 ft down + 25 ft back
Intermediate: 1-2 Ring Muscle ups
Beginner: 3-6 Low ring Mu transitions
*SUB: Another pulling movement.
Pullups CTB, or BMU
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean or jerk:
3 reps x 4 sets @ 70-80%
2 reps x 3 sets @ 80-90%
1 rep x 2 sets @ 90%+
– Welcome to week five 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 a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.
