CrossFit – Tue, Dec 3

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.

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