Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
2 sets:
:30 single-unders
:30 plank shoulder taps
10 ring rows
10 air squats
– Hold the bottom of each air squat for :02.
Specific Warm-up
Handstand walk progressions:
10 pike shoulder taps
:20 sec handstand hold
10 handstand shoulder taps
3min handstand walk practice
Dumbell Squats build up
Double under practice:
3 sets: 20on/10off
Pullups Progressions
Metcon
1 set:
8 double-dumbbell front squats
20 double-unders
3 strict pull-ups
25-ft handstand walk
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.
Intermediate: 20/35#, 30 dubs, 6 strict pullups, 30 shoulder taps
*2 shoulder taps = 1 rep
Beginner: 10 db squats 10/15#, 30 singles, 8 ring rows, 30 pike shoulder taps
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
– Welcome to week four of our Strength I cycle. Continue 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.
– Avoid completing this session on 240730 because that class will have you building to a 3-rep hang power snatch.
