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CrossFit Templum – CrossFit
Warm Up
1 set:
:20 superman hold
:20 hollow hold
:20 KB deadlifts
1 wall walk
1 set:
:20 superman hold
:20 hollow rocks
:20 Russian KB swings
1 wall walk
1 set:
:20 kip swings
:20 KB swings
1 wall walk
Specific Warm Up
10mins:
HSPU & Ring Muscle up Progressions & Practice
Metcon
Nate (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Intermediate:
2 low ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)
Beginner:
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
– Rest 4:00
AMRAP 8:
100/150-m row
2 low ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
Work Your Weakness (Strength;Skill;Stamina)
Squat Snatch (3-3-3-3-3)
– Rest 3:00 between sets.
– Complete unbroken sets.
– Increase loading across as many sets as possible.
– Begin your first set around 60-70% of your best squat snatch.
Cool Down
Accumulate:
1:00 banded shoulder stretch/arm