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CrossFit Templum – CrossFit
Warm-up
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, bike, or ski. Perform straight through on one machine OR switch after 1 minute.
– Rest :30 between sets.
2 sets:
5 elbow-to-instep/leg
10 scap pull-ups
10 single-leg toe touches/leg
10 kip swings
1 set:
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Specific Warm-up
Low Bar Mu Progressions:
Bar Set-up: Hip height
Grip Width: just outside shoulders
Foot placement: 1-2 inches in front of bar
Starting postion: Bend the knees and push them forward; lean back and straighten the arms until the body is parallel to the floor.
Execution: Drive through the legs and press the bar down to the hips with straight arms. Pull the hips back and rotate forward of the bar while bending the arms as little as possible.
3 sets:
2-3 low bar muscle-up turnovers
– One partner rests while the other works.
Metcon
Metcon (Time)
10 rounds for time:
3 bar muscle-ups
5 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Intermediate: 1 Bar Muscle up
Beginner: 5 Ring rows and 3 shuttle runs
Finisher
Metcon (Checkmark)
Accumulate:
30 Strict Chin-ups
