CrossFit Templum – CrossFit
Warm-Up
1 set:
1:00 bike, row, or SkiErg
10 air squats
10 push-ups to down dog
1 set:
1:00 bike, row, or SkiErg
10 DB front squats
10 deficit push-ups
– Place hands on the DBs for the deficit push-ups.
1 set:
1:00 bike, row, or SkiErg
10 DB push presses
10 alternating front rack lunges
1 set:
1:00 bike, row, or SkiErg
10 DB thrusters
Specific Warm-up
PROGRESSION/FOCUS
3-5 rope pull-to-standPulling strength.
3-5 hang + foot lockAble to hold body weight while athlete establishes foot lock.
3-5 foot lock + 1 pullStand up on a secure footl ock then reach as high as possible for the next pull. Then establish the next foot lock.
1-2 rope climb practice or scaling practiceFind workout variation.
WORKOUT PREP
2 sets:
3 DB thrusters
1 rope climb
3 DB thrusters
– Rest 2:00 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
9 DB thrusters (20/35 lb)
1 rope climb (15 ft)
– Use two DBs.
Intermediate: 10ft rope climb
Beginner; 10/15# DB’s & 2 pull to stands
Cool Down
3 sets:
:30 saddle stretch
:30 down-dog stretch
:30 Elevated bridge/back bend
