CrossFit – Mon, Jan 30

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CrossFit Templum – CrossFit

Warm-up

1 set:

10 alternating Samson stretch

10 alternating plank reach-throughs

10 alternating Scorpion stretch

10 good mornings (unloaded)

1 set:

30 jumping jacks

10 air squats

30 skier jacks

10 alternating lunges

30 mountain climbers

1 set:

10 stagger stance good mornings/leg (empty barbell)

10 sumo deadlifts + upright row (empty barbell)

10 alternating barbell lunges

Specific Warm-up

1 set:

Focus on the back position in the set-up and sitting up tall on the rower.

20 pulls on the rower (easy pace)

10 single-arm KB deadlift/arm

1 set:

Focus on driving the heels down and standing up fast to create momentum behind the KB.

20 pulls on the rower (moderate pace)

5 single-arm KB swing/arm

1 set:

Focus on pulling the chest up away from the KB as the athlete is swinging.

20 pulls on the rower (fast pace)

5 single-arm KB swing/arm

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

10 single-arm KB swings, right (35/53 lb)

10 single-arm KB swings, left

250-m row

10 barbell back rack lunges, right (65/95 lb)

10 barbell back rack lunges, left

– KB swings to eye level.
Intermediate: 26/35# & 55/75#

Beginner: 20/26# & 35/45#

Cool Down

Accumulate:

1:00 banded shoulder stretch/side

1:00 couch stretch/side

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