CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
On a 3:00 clock:
5 kip swings
5 jumping ring dips or push-ups
5-calorie, row, bike, ski, or 10 jumping jacks
• Demo the kipping ring dip. Focus on pausing at the bottom and then pressing up after driving the knees up aggressively.
On a 3:00 clock:
10 kipping knee raises or lying toes-to-bars
3 kipping ring dips
5 jump squats for height
Specific Warm-up
Warm-up (No Measure)
Broad Jump Review
2-3 sets:
5 toes-to-bars (or variation)
5 ring dips (or variation)
Metcon
Today is both testing and training. Most likely your first round will be your best effort so go all out. We are going to do each test 3x. You will start a new test every 2mins. Your last 2 attempts/rounds will be more for training and endurance. Still push for max effort. You may have as many attempts as time allows on the broad jump each round. If we have a large class you have the option to row first.
*Score best jump and unbroken set*
*Obviously 2K row will be one attempt*
Max Distance Broad Jump (Distance)
two foot take off and landing
Measure at back of heel unless you fall back.
Max set unbroken Toes-to-bar (AMRAP – Reps)
Once you come off the bar or miss a rep, you are done
Max set unbroken ring dips (AMRAP – Reps)
Once you miss a rep or come off the rings, you are done.
2k Row (Time)
Max Effort 2k Row
