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CrossFit Templum – CrossFit
Warm-Up
AMRAP 4:
20 jumping jacks
5 push-ups
20 alternating shoulder taps
5 shoulder presses (PVC)
Specific Warm-up
Setup:
Stand tall with feet under the hips.
Bar in the rack position.
Hands outside the shoulders.
Full grip on the bar.
Elbows in front of the bar.
PROGRESSION & FOCUS
Press
Pull the chin back and press the bar straight up.
Press
Finish with the bar directly overhead.
Press
Keep the bar as close to the body as possible while pressing.
Press
Return the bar to the rack from overhead. Elbows stay in front of the bar.
LOADING UP
Give athletes 10:00 to add weight to find what they want to use for their first set.
Athletes should increase load across 4 sets and perform 3 reps. The goal is to find a weight that is challenging.
4 sets:
3 shoulder presses
Strength
Shoulder Press (5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.)
Finisher
2 sets:
20 banded side-steps (moving right)
20 banded good mornings
20 banded side-steps (moving left)
10 single-leg glute bridges/leg
Cool Down
Accumulate:
30 reach-roll-lifts
50 banded face pulls
