Templum North – CrossFit
Warm-up
Warm-up (No Measure)
On a 5:00 Clock:
1) Bear Crawl
2) Walking Lunge
3) Crab Walk
4) Spiderman Crawl
5) Bunny Hops
6) Side Shuffle
Specific Warm-up
Warm-up (No Measure)
DB Snatch Review:
1 Set x 10 Alternating Reps (lightweight)
• Demo transitioning in the air
1 Set x 10 Alternating Reps (lightweight)
• Demo the muscle snatch version.
1 Set x 10 Alternating Reps (lightweight)
Single Leg Squat Review:
:20 Work / :30 Rest
• Use the rest time to introduce the next movement
• Once athletes find an appropriate option, allow them to use that
for subsequent progressions.
1) Reverse Lunges
2) Single-Leg Squat to a Box
3) Leg-Behind Single-Leg Squat
4) Single-Leg Squat (use hands to assist if needed)
Rope Climb or Pull-up Skill:
Determine scaled options
Metcon
Metcon (Time)
For Time: RX+
4 Legless Rope Climbs (15-ft.)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Legless Rope Climbs
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
Intermediate: RX
Rope Climbs and 50/35# Goblet Squats
Beginner: Strict Pull-ups/Ring Row and 35/20 Snatch & Goblet squats
