CrossFit Templum – CrossFit
Warm-up
1 set:
:30 jumping jacks
10 ring rows
10 push-ups to down dog
10 alternating Spiderman stretches
1 set:
:30 single-unders
10 kip swings
10 shoulder presses (PVC or empty barbell)
10 alternating lunges
1 set:
:30 double-unders
10 kipping pull-ups or jumping pull-ups
10 shoulder presses (PVC or empty barbell)
10 alternating double-dumbbell front-rack lunges
Specific Warm-up
Push Jerk Prep and build:
3×5 building in load
Mini Rd:
1 set:
:30 jump rope
3-5 kipping pull-ups
3-5 push jerks
10 alternating double-dumbbell front-rack lunges
– Use workout variations.
Metcon
Metcon (5 Rounds for time)
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (35/50 lb)
– Rest with the remaining time in the intervals.
Intermediate: 25 dubs, 5 pullups, 65/95#,20/35#
Beginner: 25 singles, 5 jumping pullups, 35/45#, body weight lunges
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 3 sets at 60-70%+
3 reps x 2 sets at 70-80%
– Welcome to week four of our Strength I cycle. Continue to 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.
