CrossFit Templum – CrossFit
Warm up
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
Specific Warm-up
12min of Bar Mu prep and practice:
1 set:
200-meter run
3 pull-ups
2 chest-to-bar pull-ups
1 bar muscle-up
– Use workout variations.
Metcon
Metcon (Time)
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
Score slowest time
Intermediate: 5/3/1
Beginner: Ring rows, Jumping CTB, Jumping Pullups
Finisher
Metcon (Checkmark)
Accumulate:
50 hand-release push-ups
Work Your Weakness (Strength;Skill;Stamina)
Back Squat (1-1-1-1-1-1-1)
– The final set should be the heaviest.
– Welcome to week three of our Strength II cycle where we back squat for four weeks.
– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
