CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (7:00 CAP)
7/7 DB Arnold Press
10 Box Step-Ups
10 Up-Down
14 Shoulder Taps
200m Run
*After warm-up, get out the barbell and start to open up your shoulders with some presses and holds
Strength
Shoulder Press (1×5 @ 85%)
1×5 @ 65%*
1×5 @ 75%
1×5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
Workout
Metcon (AMRAP – Rounds and Reps)
4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs (24/20)
2 Strict HSPU
4 Kipping HSPU
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups
Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike
