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CrossFit Templum – CrossFit
Warm Up
AMRAP 5:
50-ft shuttle run
15 plate ground-to-overheads (10/15 lb)
50-ft shuttle run
10 overhead lunges – 5 per side (10/15 lb)
Specific Warm Up
CHEST-TO-BAR PULL-UP
5 kip swings + 3 kips
5 kipping pull-ups
3 chest-to-bar pull-ups
3-6 chest-to-bar pull-ups
PUSH JERK REVIEW
5 jump and land (hands at sides)
5 jump and land (hands at shoulders)
5 jump, punch, and land with arms extended overhead
5 push jerks with PVC
5 push jerks with the barbell
SUMO DEADLIFT HIGH PULL
Setup
5 sumo deadlifts
5 deadlift-shrugs, slow
5 deadlift-shrugs, fast
5 sumo deadlift high pulls with PVC
5 sumo deadlift high pulls with barbell
2 sets:
6 push jerks
3 sumo deadlift high pulls
Metcon
Metcon (Time)
5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)
Intermediate: 55/75 & Pull-ups
Beginner: 45/65 & Ring Rows or Jumping Pull-ups
Work Your Weakness (Strength;Skill;Stamina)
Push Press (7 set of 2 )
Every 2:00 for 7 sets:
2 push presses
– Increase loading across as many sets as possible.
– Begin your first set around 70% of your best single.
– Take the bar from a rack if available.
Cool Down
Accumulate:
30 reach, roll, and lift
