CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
Set 1
30 Jumping Jacks
5 Inch Worms + Push-up
10 Air Squats
5 Single-Arm Ring Rows / Arm
Set 2
30 Skier Jacks
10 Strict Press (PVC)
10 Front Squats (PVC)
10 Jumping Pull-ups or Ring Rows (regular)
Set 3
30 Mountain Climbers
10 Thrusters (PVC)
5-10 Pull-ups, Jumping Pull-ups, or Ring Rows
Set 4 | Allow no more than 3:00 for this
5-4-3
Thrusters (PVC)
Pull-ups or scaling option
Specific Warm-up
Warm-up (No Measure)
Progression // Focus
1) Strict Press // Set-up
2) Dip & Hold // Shoulders stacked over the hips and heels.
3) Dip & Drive Slowly // Shoulders stacked over the hips and heels.
4) Dip & Drive Fast // Shoulders stacked over the hips and heels.
5) Dip & Drive Fast // Don’t pause at the bottom of the dip.
6) Push Press // Lockout your legs and hips before pressing.
Strength
Push Press (Build to Heavy set of 3)
*7min to build to heavy set of 3*
Metcon
Metcon (Time)
For Time:
50-30-20
Thrusters (65/45#)
Pull-ups
Intermediate: 45/35#
25-15-10 Pull-ups
Beginner:
30-20-10
DB Thrusters (15/10#)
Jumping Pull-ups
Cool Down
Warm-up (No Measure)
1:00 Alternating Scorpion Stretch
1:00 Couch Stretch / Leg
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
5 rounds for time:
26/19 Calorie Row
26/19 Calorie Bike
– Rest 2:00 between rounds
