CrossFit Templum – CrossFit
Warm-up (No Measure)
Dynamic warm-up | 4:00
3-5 sets:
10 PVC pass-throughs
5 false-grip ring rows
6 air squats
5 hand-elevated ring push-ups
Low-ring muscle-up | 7:00
Progression // Focus
False-grip ring rows // Maintain the false grip.
Jumping ring dip or ring dip // Full range of motion.
Leg-assisted muscle-up transition // Use the legs to assist.
Leg-assisted muscle-up transition // Make sure rings touch low on the chest before the transition.
Leg-assisted muscle-up transition // Increase difficulty by walking the feet out little by little.
Perform Skill Work EMOM then…
High-ring muscle-up | 3:00
Progression // Focus
False-grip kip swings // Maintain false grip, big kip swings.
Muscle-ups // Allow athletes who have muscle-ups to practice a few reps.
Skill Work (Checkmark)
Pre-workout skill
EMOM 5:
1 false grip ring pull-up
1 false grip chest-to-ring pull-up
1 strict muscle-up
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
– RX –
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)
– INTERMEDIATE –
3 rounds for time:
50 air squats
7 jumping muscle-ups or low-ring transitions
10 hang power cleans (75/115 lb)
– BEGINNER –
3 rounds for time:
30 air squats
10 ring rows
10 hang power cleans (35/45 lb)
– MASTERS 55+ –
3 rounds for time:
50 air squats
7 burpee chest-to-bar pull-ups
10 hang power cleans (65/95 lb)
– If able to perform ring or bar muscle-ups, substitute burpee chest-to-bar pull-ups with anywhere from 3-7 muscle-ups each round.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm
– AT-HOME – (Time)
– AT-HOME –
3 rounds for time:
50 air squats
7 wall walks
10 DB hang power cleans (35/50 lb)
– Use two dumbbells.
