CrossFit โ€“ Thu, Jul 25

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 ๐Ÿ™‚

CrossFit Templum โ€“ 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

โ€“ 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
โ€“ Rest :30 between efforts and rest 3:00 between sets.

โ€“ 25:00-30:00.

โ€“ 1 set is 1,500 meters.

โ€“ Building volume and capacity on the SkiErg through shorter more intense intervals.

โ€“ Shoot for no more than a 1:00 difference between set 1 and set 3.

โ€“ Modification: Row the same distance.

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