CrossFit Templum – CrossFit
Warm-up
2 sets:
:30 ring rows
:30 knee push-ups
:30 PVC pass-throughs
:30 air squats
2 sets:
:10 sec ring support hold
3-5 strict ring dips
3-5 false grip ring rows
3-5 low ring mu transitions
EMOM 3:
1-3 kipping muscle-ups or chest-to-ring pull-ups,
OR
1 low ring transition
Specific Warm-up
1x PVC
1x Barbell
Burgener Warm-up (No Measure)
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
1 set:
5 empty bar squat snatches
3 sets:
3 squat snatches
– Rest 1:00 between sets.
– Build to workout load.
Metcon
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Intermediate: Low ring transitions & 65/95#
Beginner: Ring rows, knee pushups & PVC Squat snatches
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (10-10-10-10-10)
– High volume, upper body bench pressing heavy day.
– All sets should be at 70% or greater of your 1-rep-max bench.
– Build to a heavy set; lift once every 2:00-3:00.
– Start at a moderate load with your first working set and add small jumps in load across each set.
– Remain wary of going too heavy too soon and failing reps mid-workout.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, however, leave some gas in the tank to avoid failure.
