CrossFit Templum – CrossFit
Warm-Up
1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:20 single-unders
1 set:
10 KB deadlifts
10 alternating scorpion stretches
:20 single-unders
1 set:
10 KB good mornings
20 alternating reverse lunges
:20 double-unders or single-unders
Specific Warm Up
KETTLEBELL SWING
5 KB deadlifts
5 single-arm KB swings/arm
5 KB swings to shoulder height
5 full range of motion KB swings
3 sets:
5 KB swings
– Build in load each set to workout weight.
JUMPING LUNGE
1 set:
6 alternating reverse lunges
6 alternating jumping lunges
1 round:
6 KB swings
6 jumping lunges
Metcon
Metcon (2 Rounds for reps)
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
Rest 5:00, then…
AMRAP 5:
30 KB swings (35/53 lb)
20 jumping lunges
– Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time through.
Intermediate: 26/35
Beginner: 20/26 & 10 Reverse Lunges
Finisher
Metcon (Checkmark)
Accumulate:
30 KB Turkish get-ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
Every 5:00 x 3 rounds:
800-m run
then…
Every 3:00 x 5 rounds:
400-m run
– Finish the 800-m runs in 3:30-4:30.
– Finish the 400-m runs to 1:30-2:30.
– Rest with any remaining time on the clock.
