CrossFit Templum – CrossFit
Warm-up
1 round:
:20 jumping jacks
5 elbow-to-insteps/leg
:20 plank hold
5 inchworms
1 round:
:20 jumping jacks
:20 alternating Spiderman stretch/leg
:20 hollow rocks
5 push-ups from the knees
1 round:
:20 jumping jacks
:20 Samson stretch/leg
:20 tuck-ups
5 hand-release push-ups
Specific Warm-up
Bar Mu Prep and drills
2 sets:
1 bar muscle-up
3 hand-release push-ups
:15 rest
– Use workout variations.
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM 10:
3 bar muscle-ups
10 hand-release push-ups
Intermediate: 2-3 Jumping Bar Mu
Beginner: 5 pull-ups & 5 HR Pushups
Skill & Strength
Metcon (Checkmark)
Accumulate:
50 GHD Hip Extensions
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
5 bench presses
5 weighted dips
– Increase loading across as many sets as possible.
– Perform dips on rings or straight bars.
– Rest 2-3 minutes between sets.
– Do not push to failure unless you have a spotter. If you do not have a spotter, you can still perform the session, but leave some gas in the tank to avoid failure.
– Bench press modifications: Load, dumbbell bench or floor press