Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
1 set:
:30 single-unders
10 KB deadlifts
10 air squats, focus: hips back
1 set:
:30 single-single-double
10 KB swing to eye level
10 air squats, focus: heels down
1 set:
:30 double-unders or attempts
10 KB swings to overhead
10 air squats, focus: midline
Specific Warm-up
PROGRESSION FOCUS
5 strict pull-ups or ring rows Pulling strength and warm-up pulling muscles.
5 pull-to-stands Pulling strength and hand-over-hand coordination.
1 foot hook attempt Jumping up on the rope and establishing a foot hook. Athletes should be able to put weight on the hook.
1 foot hook + 1 pull + re-establish foot hook The ability to loosen the initial foot hook, make one pull, and re-establish the foothold.
1 rope climb Use the legs to help climb the rope.
1 legless rope climb Keep the arms slightly bent the entire time and practice keeping your hands closer together.
8min Practice Legless rope climbs
– Rest 2:00-3:00 between sets.
Metcon
Metcon (AMRAP – Reps)
For total reps:
1:00 double-unders
1:00 air squats
2:00 double-unders
2:00 kettlebell swings (35/53 lb)
3:00 double-unders
3:00 burpees
Intermediate: Same
Beginner: 26/35# Kb & singles
Cool Down
1 set:
1:00 double-forearm stretch
1:00 saddle stretch
:30 calf stretch/side
