CrossFit – Wed, May 29

Announcements

>>Templum Strength & Speed Camp<< Starting Monday, June 3rd

CrossFit Templum – CrossFit

Warm-up

2 sets:

10 alternating Spiderman stretches

10 alternating toy soldiers

10 alternating plank reach-throughs

10 alternating single-leg V-ups

2 sets:

:40 air squats (squat therapy)

:20 rest

:40 jump rope

:20 rest

Specific Warm-up

Wall Ball Prep:

Positioning Review

10 Wall Ball Front Squats

10 Wall Ball Push Press

5 Wall Ball Thrusters

5 Wall Balls

1 set:

:40 double-unders

:20 rest

:40 wall-ball shots

– Use workout variation and load.

Metcon

Metcon (Time)

Every 3:00 for 5 rounds:

40 double-unders

20 wall-ball shots (14/20 lb) (9/10 ft)

– Rest the remainder of each interval.

– Score is the fastest round.
Intermediate: 20 dubs; 10/14# Ball

Beginner: 20-30 singles; 10 Wall balls

Finisher

Metcon (Time)

4 rounds for time:

10 Med Ball Slams 20/30#

15 Toes to Bar

20 Bear Hug AbMat sit-ups 20/30#

1 min mandatory Rest

Work Your Weakness (Strength;Skill;Stamina)

Metcon (Checkmark)

10 rounds for load:

50-meter sandbag carry

– Rest 1:00 between rounds.

– Hold the object at the stomach/chest.
Finish each carry in less than 1:00.

Record the heaviest unbroken carry.

Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those. The goal is to move something heavy.

If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm. This will help you hang on to the object a little more easily.

Sandbag carry modifications: Load, dumbbell or kettlebell front rack carry, barbell front rack carry

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