CrossFit Templum – CrossFit
Warm-up
Ploymetric Warm-up:
Approx :30on and :30off
Calf raises
Plate toe taps
Plate Step-up
Drop and land off plate
Step up + squat landing
Box jump + step down
Box jump + slow rebound
Multiple box jumps
Specific Warm-up
Low Ring Muscle up transition drills:
5 Push-ups then 5 push ups off rings
:10-:20 Ring support hold and bottom support hold
3-5 ring dips
3 kneeling false grip ring rows
3 kneeling false grip ring transitions
1-3 low ring muscle ups
Practice Skill
10min Skill work on rings:
Beginner: False grip ring rows + foot-assisted ring dips
Intermediate: Low-ring transition variations
Advanced: L-sit muscle-ups
Metcon
3-4min high ring muscle up pratice or workout variations
1 round:
1 muscle-up or variation
3 box jumps
5 AbMat sit-ups
– Use workout variations.
Metcon (Time)
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
Intermediate: 2 Ring Muscle ups
Beginner: Low ring transitions & box step ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
– To add weight to the dips, pinch a dumbbell or medicine ball between your legs or use a weight belt.
– Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
– Switch the movement to a double-dumbbell shoulder press if you cannot perform strict handstand push-ups.
– If you are not proficient or have limited mobility with the dips, avoid adding weight. Instead, use your own bodyweight or a band for assistance to move through a pain free range of motion.
If you are not proficient or have limited mobility with the dips, avoid adding weight. Instead, use your own bodyweight or a band for assistance to move through a pain free range of motion.
