CrossFit – Tue, Sep 19

Announcements

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CrossFit Templum – CrossFit

Warm Up

1 set:

:30 Samson lunges

:30 push-ups (from the knees if needed)

:30 bent-over rows (empty bar)

:30 air squats

:30 shoulder presses (empty bar)

:30 scap pull-ups

Specific Warm Up

PUSH PRESS REVIEW & BUILD-UP

2-3 sets:

5 push presses (building)

– Rest 1:00 between sets.

Strength

FOR LOAD:

Push press

5-5-3-3-3-1-1-1-1-1

Push Press (SCORE BEST SINGLE)

Metcon (Weight)

*Score Total Load from each set*

Work Your Weakness (Strength;Skill;Stamina)

Sots Press (Weight)

5 sets of 5 sots presses
– Increase the loading across as many sets as possible.

– If torso positioning is limiting your movement and range of motion, try putting your heels on 5 or 10-lb plates. This will help you maintain a more upright torso.

*Score total load from ea set.*

Cool Down

Accumulate:

30 reach-roll-lifts

50 banded face pulls