CrossFit Templum – CrossFit
Warm-up
2 sets:
5 inchworms
10 banded pull-aparts
5 cobra stretch to down dog
10 banded pass-throughs
5 push-ups or hand-elevated push-ups
1 set:
500-meter row
Practice Skill
On a 10:00 clock:
Handstand practice
Beginner: pike handstand holds
Intermediate: back-to-wall handstand holds, moving away from the wall as able
Advanced: practice freestanding handstands
– All athletes rest :30-1:00 between attempts.
Specific Warm-up
Jumping ring dip
Ring support hold
Bottom dip hold
Kipping ring dip practice
1 set:
5 ring dips
20 pulls on the rower
Metcon
Metcon (Time)
For time:
15 ring dips
1,000-m row
15 ring dips
750-m row
15 ring dips
500-m row
Intermediate: 10 dips
Beginner: Box dips and 700/500/300 row
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.
