CrossFit – Thu, Oct 16

CrossFit Templum – CrossFit

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Warm-up (No Measure)

Dynamic warm-up | 10:00

2 sets:

:20 banded pass-throughs

:20 band pull-aparts

10 push-ups to downward dog

5 elbow-to-instep/leg

10 counterbalance squats

:20 scap pull-ups

10 V-ups or tuck-ups

Skill Work (Checkmark)

Pre-workout strength

Every 2:00 for 10:00:

2 squat snatches

– Use around 70% 1-rep max.

251016 (Time)

-RX-

21-15-9 reps for time:

Knees-to-elbows

Overhead squats (95/135 lb)

– INTERMEDIATE –

21-15-9 reps for time:

Knees-to-chests

Overhead squats (65/95 lb)

– BEGINNER –

21-15-9 reps for time:

Hanging knee raises

Overhead squats (35/45 lb)

– MASTERS 55+ –

21-15-9 reps for time:

Knees-to-chests

Overhead squats (65/95 lb)

Stretching (Checkmark)

2 sets:

:30 pigeon stretch/side

:30 reach, roll, lift

– AT-HOME – (Time)

21-15-9 reps for time:

V-ups

Single-DB overhead squats (35/50 lb)

– Switch hands on the overhead squats as needed.