CrossFit Templum – CrossFit
Warm-up
1 set:
:30 row (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
5 air squats, slow
1 set:
:30 row (moderate pace)
10 push-ups from the knees
:30 active bar hang
5 air squats, faster
1 set:
:30 row (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 scap pull-ups
5 jumping air squats, slow
1 set:
:30 row (sprint pace)
:30 single-arm dumbbell overhead hold/arm
10 kip swings
5 jumping air squats, faster
Specific Warm-up
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
8/10 Cal Row
8 Handstand push-ups
Intermediate: 4 hspu
Beginner: 8 strict Db presses 15/25#
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (5-5-5-5-5+)
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will bench press for the next four weeks.
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
