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CrossFit Templum – CrossFit
Warm-Up
1 set:
:30 row (easy pace)
:30 alternating Samson stretch
:30 ring rows
1 set:
:30 row (moderate pace)
:30 push-up to down dog
:30 jumping pull-ups
1 set:
:30 row (moderate pace)
:30 plank hold
:30 pull-ups
1 set:
:30 row (fast pace)
:30 push-ups
:30 pull-ups
Specific Warm-up
PUSH JERK REVIEW AND PROGRESSION
Jump and land (hands at sides)
Hip extension and footwork
Jump and land (hands at shoulders)
Hip extension and torso position
Jump, punch, and land with arms extended overhead
Timing
Push jerk with PVC
Pulling head out of the way
Have athletes partner up during this section of the class. Once athletes have finished finding a heavy set of 5 push jerks, then they can move back to their own individual bars.
On an 8:00 clock:
Build to a heavy 5-rep push jerk from the floor
TESTER WORKOUT
2 sets:
5 pulls on the rower
4 pull-ups
3 push jerks
Metcon
2007 Games Event 1 (Time)
For time:
1000-m row
then…
5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
Intermedieate:
15 pullups & 75/115#
Beginner:
15 Jumping Pullups & 65/95#
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm
