CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 7min:
5 Ring Rows
5 Single Arm DB Strict Press / Side
50-ft Bear Crawl
10 Shoulder Taps (Push-up Position)
Specific Warm-up
Warm-up (No Measure)
PVC Strict Press Review
1) Keep the bar as close to the center of the body as possible (frontal
plane) as they press up.
2) Arms are locked out at top of the press, and the bar is lined up
over the heel of the foot.
3) Athletes do not lean back and cause ribs to stick out as they press.
Encourage squeezing the abs.
Barbell Build-up:
3-4 sets of 3 reps building up to workout weight
Workout
Shoulder Press (5-5-5-5-5)
5 sets for load: between 60-80% 1RM
Skill
Metcon (No Measure)
3 Sets:
:15 Ring Support Hold
10 Strict Ring Dips
10 Kipping Ring Dips
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
5 sets:
10 False Grip Ring Pull-ups
:10 Ring Pull-up Hold
