Tuesday

CrossFit Templum, Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Progression Focus 3-5 reps ea.

1) Jump and Land (Hands at Sides) // Hip Extension and Footwork

2) :20 Single Unders / Rest :20 / :20 Singles Unders

3) Jump and Land (Hands at Shoulders) // Hip Extension and Torso

Position

4) :20 Double Unders / Rest :20 / :20 Double Unders

5) Jump, Punch, and Land with Arms Extended Overhead // Timing

6) :20 Double Unders / Rest :20 / :20 Double Unders

7) Push Jerk with DB’s (Lighter than workout weight) // Timing and

pushing against the DB’s into the partial squat.

Skill

Warm-up (No Measure)

EMOM 12:

Minute 1 | 5 Depth Jumps

Minute 2 | 5 Box Jumps For Height

Minute 3 | 5 Box Jumps From Seated

Workout

1-2 Sets:

5 DB Push Jerks (workout weight)

5 Double Unders

5 Weighted Step-ups

5 Double Unders

Metcon (Time)

3 Rounds For Time:

25 DB Push Jerks (50/35#)

50 Double Unders

25 Weighted Step-ups (24/20″)

50 Double Unders

Intermediate: 35/20#

Beginner: 20 Jerks & Step ups @ 15/10# & 60 singles

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Distance)

3 rounds for distance:

:30 Row Slow

2:00 Row Fast

1:00 Row Slow

:30 Row Fast

– Rest 3:00 between rounds