CrossFit Templum, Templum North – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP 6 min
(~10 reps of each):
*Partial ROM GHD Sit-ups*
Single Unders
Single Under Bellhops (Front to Back)
Single Under Skier Hops (Side to Side)
Single Under Run in Place
Partial ROM GHD Sit-ups
Single Under Left Leg
Single Under Right Leg
Single Under + Double Under or Double Unders
*work in on the GHD’s as available*
Specific Warm-up
Warm-up (No Measure)
3 Sets x 5 Straight-Leg Weighted Sit-ups
• Rest :30 between sets.
• Focus on the range of motion and using the ball to help speed up
the rep.
• Reduce loading if an athlete cannot perform 5 fast and smooth
reps in a row.
3 Sets x 5 V-ups
• Rest :30 between sets.
• Perform the first set with knee tucks.
• Perform the second set with straight legs and hands to the thighs.
• Perform the third set with full range of motion reps.
PROVE IT ROUND | 3:00
1 Set:
20 Unbroken Double Unders (or variation)
10 GHD Sit-ups (or variation)
Workout
GHD Annie (Time)
50-40-30-20-10
Doubles Unders
GHD Sit-ups
Intermediate:
Weighted Straight leg Sit-ups
Beginner:
Single Unders
AbMat Situps
Finisher
Metcon (No Measure)
Accumulate:
25 GHD Hip Extension
20 GHD Back Extensions
15 GHD Hip & Back Extensions
Work Your Weakness (Strength;Skill;Stamina)
Metcon (No Measure)
3 sets:
1 Legless Rope Climb
3 Rope Climbs
5 Strict Toes-to-Rope
– Rest 1:30
– Hang from the rope for the strict toes-to-rope