CrossFit – Thu, Aug 1

CrossFit Templum – CrossFit

Warm-up

Row and Shoulder Prep

30 sec on 10 sec off:

Row

Plank hold

Row

Plank shoulder taps

Row

Pushup off knees

Row

Pushups

Row

Specific Warm-up

3-5 ring dips

3 kneeling false grip ring rows

3 kneeling muscle-up transitions

1-3 low ring muscle ups

10mins Low ring muscle up practice

Beginner: False grip ring rows + foot-assisted ring dips

Intermediate: Low-ring transition variations

Advanced: L-sit muscle-ups

Metcon

1 set:

250-meter row

5 pike push-ups

5 hand-release push-ups

5 push-ups

– Use workout variations.

Metcon (Time)

For time:

500-m row

20 pike push-ups (20/24 in)

500-m row

35 hand-release push-ups

500-m row

50 push-ups

500-m row
Intermediate: 20 pike pushups off floor, 25 hr pushups, 30 pushups

Beginner: 15/20# shoulder presses, hr pushups, 25 pushups

Work Your Weakness (Strength;Skill;Stamina)

Bench Press (10-10-8-8-8)