Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
AMRAP 5:
10 alternating Spiderman stretches
5 strict presses (35/45 lb)
5 up-downs
5 push presses (35/45 lb)
10 alternating plank reach-throughs
Specific Warm-up
Push Jerk Prep and build up
3 sets
3 shoulder presses
2 push presses
1 push jerk
Strength
For load:
Shoulder press
3-3-3-3-3
Push press
2-2-2-2-2
Push jerk
1-1-1-1-1
– Record the heaviest load for each movement.
Shoulder Press (3-3-3-3-3)
Push Press (2-2-2-2-2)
Push Jerk (1-1-1-1-1)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (3 Rounds for time)
3 sets:
500-400-300-200-100 meter SkiErg
– Rest :30 between efforts and rest 3:00 between sets.
– 25:00-30:00.
– 1 set is 1,500 meters.
– Building volume and capacity on the SkiErg through shorter more intense intervals.
– Shoot for no more than a 1:00 difference between set 1 and set 3.
– Modification: Row the same distance.
