CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 4MIN:
5 ATY Raises (light weights)
10 Leg Swings / Legs (across body)
15 Arm Circles (forward)
15 Arm Circles (backward)
AMRAP 4MIN:
:20 Row (easy to moderate pace)
5 Reverse Lunge / Leg
5 Air Squats
5 Single Arm Ring Rows / Arm
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
1MIN @ EACH PROGRESSION:
1) False Grip Ring Row // Maintain the false grip
2) Jumping Ring Dip or Ring Dip // Full range of motion
3) Leg Assisted Muscle-up Transition // Use the legs to assist
4) Leg Assisted Muscle-up Transition // Make sure rings touch low on
the chest before transition
5) Leg Assisted Muscle-up Transition // Increase difficulty by walking
the feet out little by little
6) False Grip Kip Swings // Maintain false grip, big kip swings
7) Muscle-ups //
ROWING TEST
• Each athlete perform 1:00 on the rower. Athletes should be
shooting for 15 calories. If athletes are unable to hit this number, it
is suggested these athletes scale the total number of calories in the
workout.
1 Set
1:00 Max Calorie Row
Workout
Metcon (Time)
For Time:
10 Muscle-ups
100 Air Squats
10 Muscle-ups
100/75 Calorie Row
INTERMEDIATE: Perform 5 MU each time
BEGINNER: Perform 10 Low Ring MU Transitions
If needed scale row back to:
60/45 Calorie Row
Finisher
Warm-up (No Measure)
SHOULDER RECOVERY:
3 Sets:
10 Cuban Press (pvc)
5 ATY Drill (no weight)
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
8 sets of:
:20 Handstand Hold
– Rest :10
