CrossFit Templum – CrossFit
Warm Up
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike. Perform straight through on one machine OR switch after :60 of work.
2 sets:
:30 band pull-aparts
5-10 hand-release push-ups
5-10 ring rows
:15-:30 handstand hold
5-10 strict pull-ups (scale to banded pull-ups as needed)
– Rest :10-:20 between movements.
Specific Warm Up
Rope Climb and Hang Power Snatch Progression & Drills::
2 sets:
4 hang power snatches
1 rope climb
– Rest 1:00 between sets.
Metcon
Metcon (Time)
5 rounds for time:
7 hang power snatches (75/115 lb)
3 rope climbs
Intermediate: 55/75 & 2 RC
Beginner: 35/45 & 3 Pull-to-stands
Work Your Weakness (Strength;Skill;Stamina)
Bench Press (5-5-5-5-5)
– Lift once every 3:00.
– Increase loading across as many sets as possible.
– Take the barbell from a rack and use a spotter if available.
– Begin the first set around 70-75% of your 1-rep max bench press.
Cool Down
1 set:
:45 forearm stretch (extension)
:45 forearm stretch (flexion)
