Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
1 round:
200-meter jog, slow
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run, faster
– 25 ft out and back of each drill.
1 round:
10 PVC pass throughs
10 scap pull-ups
10 PVC behind-the-neck presses
10 kip swings
10 PVC around the worlds
Specific Warm-up
Rope Climb & Hang Power Snatch Progressions:
2 pull to stands
3 standing single leg knee raises
3 hanging single leg knee raises
2 hook and stands
1-2 rope climbs
5 dip shrugs
5 high hang muscle snatch
5 hang power snatch
Skill & Strength
Hang Snatch (On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)
Metcon
Metcon (Time)
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
Intermediate: 2 partial rope climbs & 55/75#
Beginner: 4 pull to stands & 35/45 100m run
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
10 sets:
:30 max strict handstand push-ups
1:00 rest
– Maintain consistent set sizes.
– Avoid working to failure.
– Hold back on your effort in the first set. Then, gradually increase the set size as opposed to working to failure on set one.
– The goal of this session is to build your gymnastic pressing endurance as well as your awareness of your ability with this movement.
– Strict handstand push-up modifications: Pike push-up, dumbbell shoulder press.
