CrossFit Templum – CrossFit
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Warm-up
Warm-up (No Measure)
1 set:
1:00 of plyometric drills
1:00 of inchworms + 3 hand-release push-ups
1:00 of plyometric drills
1:00 of ring rows w/ a :02 pause at the top
Specific Warm-up
Warm-up (No Measure)
2-3 sets:
:20 arch-ups or 10 hip extensions
1 set:
10 ring rows
10 alternating foot-wrap single-leg squats
5 jumping pull-ups or 3-5 strict pull-ups
10 alternating single-leg squats to a target
5 kip swings + 5 kips
10 alternating single-leg squats
5 kipping pull-ups
Metcon
Metcon (Time)
For time:
50 GHD hip extensions
20 kipping pull-ups
25 GHD hip extensions
20 kipping pull-ups
50 single-leg squats
20 kipping pull-ups
25 single-leg squats
20 kipping pull-ups
Intermediate:
Reduce volume to 30 & 15
Beginner:
Arch ups, Ring rows, and Lunges
Skill
Metcon (No Measure)
5 sets each with a partner:
:40 GHD Superman hold
Max alternating single-leg V-ups
– P1 holds the GHD superman while P2 performs max alternating single-leg V-ups. Partners switch after :40.
Cool Down
Warm-up (No Measure)
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
