Announcements
12 Days of Christmas WOD
9am and 10am Saturday Dec. 24th
CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Samson stretch
10 up-downs over the barbell
10 alternating Scorpion stretch
10 up-down over the barbell
1 set:
10 box step overs
10 good mornings (empty barbell)
5 burpee box overs
10 overhead squats
1 set:
5 DB burpee box overs
10 deadlifts (empty barbell)
10 bent-over rows
10 overhead squats
Specific Warm Up
PROGRESSION FOCUS
Ring support Supporting oneself on the rings (with or without their feet on the ground).
Ring support + ring dip Show support and then perform a ring dip (with or without their feet on the ground).
Floor muscle-up transition Use the legs and pull rings low to the chest and transition through to the bottom of the dip.
Floor muscle-up transition + ring dip Use the legs to transition through the low ring muscle-up and lock your arms out at the top of the dip.
Increase difficulty Walk feet out inch by inch.
High ring muscle-ups Have athletes that are ready, to move over to the high rings.
5 sets:
3 overhead squats
3 deadlifts
Test run | 6:00
1 set:
4 DB burpee box overs
4 deadlifts
4 overhead squats
2 ring muscle-ups
Metcon
Metcon (Time)
For time: RX+
15 DB burpee box overs (35/50 lb) (20/24 in)
15 deadlifts (205/315 lb)
15 overhead squats (135/205 lbs)
15 ring muscle-ups
– Use two DBs for the DB burpee box overs
RX: 20/35# 20in box, 135/225#,85/135#, Bar Mu or Jumping RMus
Beginner: 10/15# 16in box, 75/115#,35/45#, low RMu transitions or ring rows
Cool Down
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg
