Announcements
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm-up
2 set:
200-meter row, bike, or ski
10 arm swings across
10 arm swings overhead
10 torso twists
20 scap pull-ups
:30 jumping jacks
:30 up-downs
:30 burpees
Specific Warm-up
Rope climb progressions & Mini Round:
1 round:
Partner 1: 5 burpees
Partner 2: 5 burpees
Partner 1: 1 rope climb or scaled option
Partner 2: 1 rope climb or scaled option
– Work on communication and fast transitions.
Partner Metcon
Metcon (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.
Intermediate: 10-12 ft rope climbs
Beginner: 12 burpees & 4 pull to stands
Finisher
Metcon (Checkmark)
Accumulate:
20 weighted pull-ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the training session.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume to be able to get to the rings quickly.
– Adjust the volume of each set, or scale to low-ring transitions, to stay consistent on the muscle-ups.
