CrossFit Templum, Templum North – CrossFit
()
()
Warm-up
Warm-up (No Measure)
1 set
30 jumping jacks
30 mountain climbers
200-m jog (easy pace)
1 set
10 single-arm KB deadlifts / arm
10 hollow rocks
10 arch-ups
400-m run (less than 2:30)
1 set
10 single-arm KB swings / arm (eye level)
10 hollow rocks
10 arch-ups
400-m run (less than 2:10)
Skill
Metcon (Weight)
4 sets:
6 pull-ups
6 single-arm KB front squats
– Alternate arms each set.
– Increase load across each set.
Practice diff variations of pullups and increase load ea. set for Front Squats
Pyramid Double Helen (Time)
For time:
1,200-m run
63 KB swings (53/35 lb)
36 pull-ups
800-m run
42 KB swings
24 pull-ups
400-m run
21 KB swings
12 pull-ups
Intermediate:
35/26# KB
Pull-ups 24-16-8
Beginner:
For time:
800-m run
42 KB swings (26/18 lb)
24 pull-ups
600-m run
30 KB swings
16 pull-ups
400-m run
18 KB swings
8 pull-ups
Cool Down
Warm-up (No Measure)
3 sets
:30 rocking calf stretch / side
:30 ATY drill (no weight)
