CrossFit Templum – CrossFit
Warm-up
1 round:
:20 Samson stretch/leg
10 hollow rocks
10 box step-overs
:10 ring support hold
5 ring rows
1 round:
:20 Samson stretch/leg
10 hollow rocks
10 box step-overs
10 push-ups
5 foot-elevated ring rows
1 round:
:20 Samson stretch/leg
10 V-ups
10 jump-overs
5-10 ring dips
3 pull-ups
Specific Warm-up
Bar Mu and pull-up prep 10min
Mini rd: 5min
2 sets:
2 sets:
5 box jump-overs
1-2 bar muscle-ups
– Rest 1:00 between sets.
– Use workout variations
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups RX+
RX Intermediate: 1 bar muscle up or 3 CTB pull-ups
Beginner: 3 burpee jumping pull-ups
Skill & Strength
Metcon (Weight)
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01
*add up weight ea. set
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next 8-week and 4-week cycles that will start on Nov. 11.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
