CrossFit Templum – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
Row = 70m
Penalty = 3x Jumping Jacks
Set 2
Row = 100m
Penalty = Burpees
Set 3
Row = 80m
Penalty = Ring Rows
Set 4
Row = 110m
Penalty = Jumping Pull-ups
Set 5
Row = 90m
Penalty = 2x Alternating V-ups
Set 6
Row = 120m
Penalty = Strict or banded pull-ups
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
1) Position on the Pull-up Bar // Grip and Active hang on bar
2) Kip Swing // Fast transition between hollow and arch body positions
3) 2 Kip Swings + 1 Kip // Aggressive press down and rapid close of
the hips
4) 2 Kip Swings + 1 Pull-up // Same as step 3, but pull chin over bar
5) 2 Kip Swings + 1 Pull-up + 2 Kip Swings // Push away from the top
of the pull-up
6) Multiple Pull-ups // Aggressive press down and push away into the
next rep
PRE-WORKOUT TEST
2 Sets
1 Weighted Pull-up
2 Strict Pull-ups
3 Kipping Pull-ups
Metcon
Metcon (Time)
10 Sets For Time:
3 Weighted Pull-ups (45/30#)
5 Strict Pull-ups
7 Kipping Pull-ups
Intermediate: 20/14#
Beginner:
10 Sets For Time:
8 Ring Rows
7 Jumping Pull-ups
Or
3 Band Assisted Pull-ups
5 Ring Rows
7 Russian KB Swings or kip swings
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
Accumulate:
3:00 L-Sit Hold
3 sets of:
15 DB Weighted Sit-ups
15 Hollow Rocks
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Cool Down
Warm-up (No Measure)
3 Sets
:30 Supine Snow Angels
:30 Prone Snow Angels
:30 Scap Push-ups
