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CrossFit Templum – CrossFit

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Agility Drills (No Measure)

Metcon (AMRAP – Reps)

10min EMOM

*Pull-up/Muscle-up progressions*

Perform 3 unbroken Pull-ups, Chest to bar Pullups or Muscle-ups

*If you can not perform 3 unbroken Pull-ups you can 2, but if you can’t perform 2 unbroken then you need to do 8 unbroken ring rows

*Note you can also work on strict pull-ups or butterfly pull-up technique if you want*

*Alt drills will also be given once you can complete one type of movement and can’t yet progress to the next movement*

*Example if you can complete 3 CTB EMOM for 10mins go to 4..5..6..once you can do 6+ then if have not yet got your first muscle up, then you can do drills to progress to that movement*

Level 1: Ring Row

Level 2: Pull-up

Level 3: CTB RX

Level 4: Muscle-up RX+

Metcon (AMRAP – Rounds and Reps)

10min EMOM

Clean and Front Squat Complex

1 Clean deadlift

2 Clean High Pulls

3 Squat Cleans

*Perform at 75% 1RM Clean*

Last set complete AMRAP of burpees once complex is completed