Templum North – CrossFit
Warm-up (No Measure)
Templum North Jerk Warm-up
2 minute row or 2 bike arms only
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
Templum North Jerk Complex (1×1)
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.
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 )
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.