CrossFit Templum – CrossFit
Warm-up
1 set:
:40 single unders
:40 BW split squats (:20/leg)
:40 alternating shoulder taps
1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold
1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall
Specific Warm Up
Split Jerk Progressions & Build-up:
3-4 sets:
3 split jerks
Strength
5 sets for load:
3 split jerks
Split Jerk (Best set of 3)
Metcon (Weight)
Score each set added together.
Skill
Metcon (Checkmark)
For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)
Cool Down
3 sets:
:30 ATY raises
:30 banded pull-aparts
– Rest as needed between sets.