CrossFit Templum – CrossFit
Warm-Up
2:00 cardio machine of athlete’s choice
AMRAP 6:
20 jumping jacks
10 single-arm DB presses/arm
10 scap pull-ups
5 burpees
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
HANDSTAND WALK
10 alternating pike shoulder taps
10 alternating handstand shoulder taps
10 wall-facing handstand shoulder taps.
5:00 handstand walk practice
WORKOUT PREP
1 set:
:30 of handstand walking or plank/pike shoulder taps
5 unbroken chest-to-bar pull-ups
– Use workout variation of each movement.
Metcon
Metcon (Time)
5 rounds for time:
15 chest-to-bar pull-ups
25-ft handstand walk
Intermediate:
10 chest-to-bar pull-ups
1:00 handstand walk attempts
Beginner:
15 jumping chest-to-bar pull-ups
:30 piked/plank shoulder taps
Work Your Weakness (Strength;Skill;Stamina)
Power Snatch (EMOM 14:
2 power snatches
)
– Increase loading across as many sets as possible.
– Aim to perform your first set at 60% or higher. A good goal is to finish close to 85% of your best power snatch.
