CrossFit Templum – CrossFit
Warm-up
2 sets:
1:00 row, slow
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 kip swings
3 sets:
Partner 1 | :20 row sprint
– Partners 2 and 3 rest.
Partner 2 | :20 row sprint
– Partners 1 and 3 rest.
Partner 3 | :20 row sprint
– Partners 1 and 2 rest.
Metcon
Toes to bar prep
Strategy is for squares (6 Rounds for reps)
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
Intermediate: Same
Beginner: Knee raises
Work Your Weakness (Strength;Skill;Stamina)
Shoulder Press (5-5-5-5-5+)
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder 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.
