02/24/2021

Templum North – CrossFit

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Warm-up

Warm-up (No Measure)

Templum North Jerk Warm-up

2 minute row or 2 bike arms only

Then….

1. Wall Slides 8-10 res

(Scaps depressed, traps relaxed, no shrug)

2. Goblet press from squat 6-8 reps(6-12″ in front)

3. PVC Front Rack Stretch Pause Holds 30 seconds

4. Barbell Press from split 5-8 reps

5. Stepping Jerk balance step back, stomp forward. 4-6 reps

Strength

Templum North Jerk Complex (1×1)

12 minutes

Build to a heavy complex.

Push press/push jerk/ split jerk
Slow is smooth.

Smooth is fast.

Technique is more important than weight. Don’t add weight unless all 3 movements of the complex are clean and crisp.

Metcon

Moore’s Cousin (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

1 Rope Climb (15 ft)

400 meter Run

Max Reps Shoulder to Overhead (135/95 RX )(105/65 scaled )
Scale options

6 Pull-ups, 10 box jump pull-ups, 10 Ring Rows

Scoring: 1 round will be Rope climb plus run. Reps will be total shoulder to overhead.