CrossFit Templum – CrossFit
General Warm-up (No Measure)
2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs
AMRAP 4:
20 jumping jacks
10 up-downs
5 hand-release push-ups
Specific Warm-up
Bench press build up with spotters
3-4 sets prior to starting strength sets
Strength
Bench Press (- RX –
For load:
Bench press
3-2-2-1-1-1
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For load:
Bench press
3-3-3-3-3-3
– MASTERS 55+ –
Same as Rx’d)
Skill Work (Checkmark)
Post-workout
8 sets:
:10 L-sit holds
:20 rest
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (5 Rounds for reps)
5 sets for reps:
Max-reps unbroken deficit push-ups
– Use a pair of dumbbells, a stack of books, or any other stable object to create a deficit for your push-ups.
– Pause at the bottom of each rep for :01.
– Rest 3:00 between sets.
