CrossFit Templum – CrossFit
Warm Up
1 set:
:40 single unders
:40 bodyweight split squats (:20/leg)
:40 alternating shoulder taps
1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold
1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall
Specific Warm Up
SPLIT JERK
Focus mainly on the receiving position of the split jerk.
Receiving position setup:
1) Feet squat width apart
2) Back knee bent
3) Front foot turned slightly in and the shin vertical
4) Hip and the back knee in line
5) Torso upright
6) Arms locked out and fully extended with the bar stacked over the middle of the head
10 reps each:
Split stance (hands at hips)
Press in split stance
Split jerkJump, punch, and land in a split stance.
3-4 sets:
3 split jerks
– Build to working weight.
Strength
Split Jerk (3-3-3-3-3)
5 sets for load:
– Lift once every 3:00.
Metcon (Weight)
Score Total Load from all 5 sets
Skill
AMRAP 3:
Max cumulative L-sit hold
– Perform from parallettes, DBs, boxes, or the floor.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
50-ft farmers carry
20 weighted hip extensions
– Rest 1:00-2:00 between sets.
– Go as heavy as possible on the farmers carry. Use two loaded barbells for more of a challenge.
– Use a single DB or bumper plate to add load to the back extensions; the load should allow for 10+ unbroken reps.
Cool Down
1 set:
1:00 active bar hang
1:00 couch stretch/leg
