CrossFit Templum – CrossFit
Warm Up
3-5 sets:
10 PVC pass-throughs
5 false grip ring rows
6 air squats
5 hand-elevated ring push-ups
Specific Warm Up
PROGRESSION FOCUS
False grip ring rows Maintain the false grip.
Jumping ring dip or ring dip 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 Allow athletes that have muscle-ups, to practice a few reps.
PROGRESSION FOCUS
5 hang clean pulls Dip with a vertical torso, lean forward, then push the heels down as the shoulders shrug up.
5 hang muscle cleans Continue to dip with a vertical torso and lean forward, then shrug the bar up to the shoulders.
5 tall cleans Use the shoulders to “shrug the bar up” to the front rack while dropping into a quarter squat.
7-10 hang power cleans Jump hard and squeeze the glutes to send the bar up into the front rack.
7-10 hang power cleans Put light weight on the bar. Continue to look for and coach hip extension.
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Intermediate: 7 CTB Pullups & 75/115#
Beginner:
30 air squats
15 ring rows
10 hang power cleans (45/65 lb)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
100-m sled push
25 weighted hip extensions
– Use a weight on the hip extensions that allows you to complete at least 10 unbroken reps.
– Increase the loading across each set as desired.
Cool Down
1 set:
1:00 foam roll quads/side
1:00 foam roll upper back
1:00 foam roll calves/side
