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CrossFit Templum – CrossFit
Warm-up
AMRAP 5:
10 alternating Samson stretches
10 up-downs
10 alternating plank reach throughs
10 shoulder presses
10 alternating jumping lunges
1 wall walk + :10 hold at the top
Specific Warm Up
SPLIT JERK PROGRESSION | 8:00
Receiving position set-up:
Feet are squat width apar
Back knee is bent
Front foot is turned slightly in and the shin is vertical
Hip and the back knee should be in line
Torso is upright
Arms are locked out and fully extended. The bar is stacked over the middle of the head
Build-Up:
3-4 sets:
3 split jerks
Strength
Split Jerk (7 sets for load:
3 split jerks)
Metcon (Weight)
Score total load from all sets
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
