Announcements
CrossFit Templum – CrossFit
Warm-up
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Specific Warm-up
Accumulate:
40 alternating shoulder taps
– Advanced: Wall-facing handstand shoulder taps
– Intermediate: Pike shoulder taps
– Beginner: Plank shoulder taps
Metcon
1 set with a partner:
16 toes-to-bars
6 wall walks
– Share work as desired, with at least 2 wall walks at a time.
Metcon (Time)
3 rounds for time with a partner:
40 toes-to-bars
12 wall walks
– One athlete works at a time. Athletes may alternate as they see fit.
Intermediate: Knees to armpits and 8 wall walks
Beginner: Hanging knee raises & 8 inch worms
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week 7 of our Strength I cycle. Continue to stick with the lift you chose in week 1. You can change the lift in the next 8-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
