CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
2 SETS
10 Step Ups
10 Slow Deadbugs
10 Bent Over TYI*
Into…
2 SETS
5 Box Jumps
10 Elbow Punches
5 Push-Up + Shoulder Tap
*This can be performed with light weight or no weight. In a bent over position, the athlete will raise the arms out to the sides to create the letter “T” shape, then raise the arms up and out to create the letter “Y” shape, then raise the arms up to create the letter “I” shape.
**Athletes will perform the Push-Up and then right into a Shoulder Tap on each side at the top of the Push-Up
Strength
Shoulder Press (1×1+ @ 95%)
1×5 @ 75%*
1×3 @ 85%
1×1+ @ 95%
*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.
Week 7 of 9
(Score is Weight)
Workout
Metcon (1 Rounds for time)
4 SETS EACH FOR TIME
20 Box Jumps (20)
5 Strict Press (115/75)|(75/55)
15 Push Press
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
KG BB: (50/35)|(35/25)
Finisher
Metcon (No Measure)
FOR QUALITY
30 Slow Arm Haulers
(No Measure)
