CrossFit Templum, Templum North – CrossFit
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Warm-up
Warm-up (No Measure)
On a 5:00 Clock:
Set 1 | :30 Row Just Legs // Shoulder Taps in Plank
Set 2 | :30 Row Just Arms // Scap Shrugs Hanging From Bar
Set 3 | :30 Row // Inchworm + Push-up
Set 4 | :30 Row // Lying Toes-to-Bar
Demo Row Sprint Start:
3 Sets:
Row Sprint Start
– Rest :30 between sprints
Specific Warm-up
Warm-up (No Measure)
STRICT TOES-TO-RINGS
The most important thing is athletes maintain the strictness of the movement, even if they cannot maintain the full range of motion.
Athletes can scale to 21 strict sit-ups.
Demo Strict Toes-to-Rings and Strict Hanging Knee Raises
3 Sets x :20 Strict Toes-to-Rings
Skill
Metcon (No Measure)
5 Sets:
1:00 Strict Chin-ups
1:00 False Grip Ring Rows
Metcon
Metcon (Time)
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings
Intermediate:
400/300m Row
15 Push-ups
9 Strict Toes-to-Rings
Beginner:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings
