CrossFit Templum – CrossFit
Warm-up
AMRAP 5:
10 alternating Spiderman stretches
5 strict presses (35/45 lb)
5 up-downs
5 push presses (35/45 lb)
10 alternating plank reach-throughs
Specific Warm-up
Shoulder Press, Push Press, Push Jerk..
Explanation, prep and build…
3 sets:
3 shoulder presses
2 push presses
1 push jerk
– Build to starting shoulder press load.
Strength
*Score best set of each movement
Shoulder Press (3-3-3-3-3)
Push Press (2-2-2-2-2)
Push Jerk (1-1-1-1-1)
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (10-8-8-6-6)
– Welcome to week four in our Strength II bench press cycle; this is a de-load week.
– Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
– Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.