Announcements
CrossFit Templum – CrossFit
Warm-Up
AMRAP 5:00:
10 mountain climbers
20 jumping jacks
10 scap pull-ups
Specific Warm Up
DOUBLE-UNDER REVIEW
Jump in place (no rope)
Single-unders
Single-under + high jumps
Single-under fast + single-under slow
Single-under + double-under
CROSSOVER PRACTICE
EMOM 8:
:20 crossover practice
STRICT PULL-UP REVIEW
2-3 scap pull-ups
2-3 partial pull-ups
2-3 strict pull-ups
PUSH-UP AND AIR SQUAT REVIEW
2 rounds:
1 strict pull-up
2 push-ups
4 KB deadlifts
6 double-unders
Metcon
Metcon (AMRAP – Reps)
EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 kb deadlifts 35/53#
Min. 2 | Max-rep double-unders
– Score is total reps.
Intermediate: Min. 1 | 4 strict pull-ups + 8 push-ups + 12 kb deadlifts 35/53
Beginner: 6 ring rows + 8 knee push-ups + 10 kb deadlifts 26/35#
Cool Down
1 set:
1:30 lacrosse ball foot mash/side
1:00 standing pike stretch
Work Your Weakness (Strength;Skill;Stamina)
Push Press (10 sets of 3 reps)
For load:
Every 1:30 x 10 sets:
3 push presses
– Look for the percentages to be between 75-85% of your 1-rep max.
– Think about keeping the barbell in contact with the shoulders while you are in the dip-drive phase. On the return, think about pulling the bar back to the shoulders and then into the bottom of the dip.
