Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm up
2 sets:
5 deadlifts
5 hang muscle cleans
5 power cleans
10 push-ups
10 ring rows
– Use an empty barbell.
Specific Warm-up
Ring or Bar Muscle-up Prep:
:15 sec bottom and top ring support hold
10 Scap retractions
3-5 Strict ring dips
10 Kip Swings
3-5 Low Ring transistions
5 Kipping pull-ups
3-5 High Ring Transitions
3-5 CTB Pull-ups
1-2 Ring Muscle ups
1-2 Bar Muscle ups
Front Squat Loading:
On a 5:00 clock:
3-5 front squats
– Build to workout weight.
– Rest 1:00 between sets.
Metcon
Metcon (AMRAP – Rounds)
EMOM 20:
Odd min | 5 front squats 65%1RM
Even min | 5 Ring or Bar muscle-ups
Intermediate: 3 Jumping Ring Muscle-ups or other scaled version
Beginner: 3 front squats and 3 low ring transitions or jumping bar muscle up
*Heavy day focus and skill practice
*Today just score completed RX Rounds or completed scaled version
*Focus on improving not winning 😉
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week three of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
