CrossFit – Mon, May 8

Announcements

April:Templum Newsletter

Murph Registration

CrossFit Templum – CrossFit

Warm-Up

1 round:

200-m run, slow

10 high ring scap pull-ups

3 rounds:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-m run

1 round:

200-m run, faster

10 high ring kip swings

Specific Warm-up

PROGRESSION &. FOCUS

False grip ring row

Maintain the false grip.

Jumping ring dip or ring dip

Hit full range of motion.

Leg-assisted muscle-up transition

Use the legs to assist.

Leg-assisted muscle-up transition

Make sure rings touch low on the chest before the transition.

Leg-assisted muscle-up transition

Increase difficulty by walking the feet out little by little.

False grip kip swings

Maintain false grip, big kip swings.

Muscle-ups

All athletes get 2:00-3:00 to practice 5-10 reps of the workout version.

Mini Round:

1 round:

Parter 1: 2 muscle-ups or chosen variation

Partner 2: 2 muscle-ups or chosen variation

100-m run (or substitution) together

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 with a partner:

10 muscle-ups

200-m run with a partner

– One partner works and one rests during the muscle-ups.
Intermediate: Low Ring Transitions

Beginner: Same

Sub: CTRPull-ups or Ring Pull-ups

*Run counts as 2 reps*

Finisher

Metcon (AMRAP – Reps)

4 sets:

:20 ring dips

:10 rest

Cool Down

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side