CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 5
10 Spiderman Stretch
5 Push-up to Down Dog
10 Alternating Walking Lunges
5 Ring Row or Jumping Pull-ups
10 Squats
Specific Warm-up
Warm-up (No Measure)
Teaching Focuses
1) Develop the backswing by starting with the knees flexed and the
heels at the
glutes. Aggressively drive the feet down, extending the legs and
pressing down
on the bar with the arms.
2) Once the chin clears the bar, it is a controlled “fall” to arm extension as the feet are
brought back to the glutes.
3) Keep the elbows down and in front of the bar at the top of the pullup to avoid
pulling through the bar.
4) Athletes should come to a “dead” stop after each set regardless of
the number of
repetitions.
5) Slowly increase the volume of consecutive repetitions as long as
the athlete
maintains control.
Metcon
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
– If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.
Intermediate: 3-7-11
Beginner: 5*-5-7
*Ring Row
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Distance)
12 sets for distance:
:45 Slow Pace
:15 Fast Pace
– Use the Bike, Rower, or
SkiErg
– Maintain the same “slow”
pace
