CrossFit – Wed, Aug 2

CrossFit Templum – CrossFit

Warm-Up

3 sets:

:40 lateral hops over the DB

:10 rest

:30 alternating shoulder taps

:10 rest

:20 hollow rocks

:10 rest

Specific Warm Up

Toes to bar Progression:

Position on the pull-up bar

Kip swing

2 kip swings + 2 knees above hips

2 kip swings + 2 knees-to-armpits

2 kip swings + 2 knees-to-armpits + 1 toes-to-bar

Multiple toes-to-bar reps

Wall Walk Review:

:30 shoulder taps

:30 shoulder taps in pike

:30 partial wall walk

:30 wall walks

Metcon

Metcon (Time)

10 rounds for time:

9 toes-to-bars

3 wall walks
Intermediate: 6 & 2

Beginner: 5 hip above knees & 1 scaled wall walk

Cool Down

3 sets:

:30 band pull-aparts

:30 child’s pose stretch

Work Your Weakness (Strength;Skill;Stamina)

Shoulder Press (5-5-3-3-1-1-1)

For load:

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

Shoulder press

– Increase loading across as many sets as possible.

– 65-75% on the sets of 5.

– 75-85% on the sets of 3.

– 85-95%+ on the sets of 1.