CrossFit Templum – CrossFit
Warm-up
1 set:
:20 cat cows
:20 bird dogs
:20 kettlebell deadlifts
5 x [2 shoulder taps + 1 push-up]
1 set:
:20 Superman hold
:20 hollow rocks
:20 Russian kettlebell swings
5 inchworms
1 set:
:20 kip swings
:20 kettlebell swings
5 inchworm + push-ups
Specific Warm-up
Handstand push-up Prep:
:20 sec hs hold
2-3 Hs negatives
:20 headstand hold
1-2 mins handstand pushup practice
Muscle-up practice and progression:
Ring support hold
3 ring dips
5 false grip ring rows
3 low ring transitions
Scale to pull-ups/jumping pullups if needed
EMOM 5: (use workout option)
1-2 ring muscle ups
1-2 low ring transitions
1-2 pullups
Metcon
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Intermediate:
2 kipping pullups
2 ring dips
4 pike handstand pushups from a box
8 KB Swings
Beginner:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (20/26 lb)
Rest 4:00
AMRAP 8:
150-m row
2 ring rows
4 hand-elevated push-ups
8 KB swings (18/26 lb)
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 two of our Strength I cycle. For these eight weeks, stick with the lift you chose in week one. 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.
