CrossFit Templum – CrossFit
Warm-up
2 sets:
:20 Samson stretch/leg
10 hollow rocks
10 alternating reverse lunges
10 PVC pass-throughs
:10 ring support hold
10 push-ups to down dog
RING DIP
1 round:
5 foot-assisted ring dips
Rest :30
3-5 strict ring dips
Specific Warm-up
Snatch and overhead squat prep
Skill & Strength
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
– Build to workout load or heavier.
Metcon
Horse Shoe (AMRAP – Rounds and Reps)
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
Intermediate: 75/115 rings off toes
Beginner: 35/45 jumping or box dips
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
