CrossFit – Mon, Jul 31

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CrossFit Templum – CrossFit

Warm-Up

EMOM 5:

Min. 1 | inchworm + push-up

Min. 2 | hollow rocks

Min. 3 | up-down + max-effort jump and reach

Min. 4 | hip taps in an inchworm

Min. 5 | burpee + max-effort jump and reach

Specific Warm Up

Devils Press Progression:

5 DB deadlifts

3 DB burpee deadlifts

3 DB burpee cleans

3 devils presses

Muscle Up Progressions:

:15 ring support hold

3-5 kneeling false grip ring rows

3 kneeling muscle-up transitions

3:00 low ring practice

3:00 kipping muscle-up practice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

7 muscle-ups

7 devils presses (35/50 lb)

– Use two DBs.
Intermediate:

7 chest-to-bar pull-ups

7 ring dips

7 devil’s presses (25/35 lb)

Beginner:

7 ring rows

7 elevated ring push-ups

7 devil’s presses (10/15 lb)

Cool Down

Accumulate:

1:00 banded shoulder stretch/arm

Work Your Weakness (Strength;Skill;Stamina)

Front Squat (Every 3:00 for 6 sets:
3 front squats
– Increase loading across as many sets as possible.
– Percentages may range from 65-85%.)