CrossFit – Thu, Oct 20

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.