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CrossFit Templum – CrossFit
Warm-up
1 set:
2:00 slow run, bike, row, or ski
3 rounds:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle cleans
10 PVC front squats
10 scap pull-ups
Practice Skill
Low Bar Muscle up Drill:
3 sets:
2-3 low bar muscle-up turnovers
– Rest while partner works.
Bar Mu Practice:
5 Kip swings
5 kipping pullups
2x climbing pullups
1-3 Bar muscle ups
Specific Warm-up
Hang Squat Clean
8 hang deadlift shrugs
8 hang muscle cleans
8 front squats
8 hang squat cleans
3-4 sets:
3 hang squat cleans
– Rest 1:00 between sets.
Metcon
Metcon (Time)
6 rounds for time:
9 hang squat cleans (105/155 lb)
6 bar muscle-ups
Intermediate: 75/115# & 2 bar mu
Beginner: 55/75# & jumping ctb pullups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
10 sets:
:30 max-reps strict handstand push-ups
1:00 rest
– Maintain consistent set sizes.
– Avoid pushing to failure.
– Hold back on your effort in the first set. Prioritize increasing your set size vs. pushing to failure early on.
– Build your gymnastic pressing endurance and your awareness of your ability with this movement.
