CrossFit Templum – CrossFit
Warm-Up
1 round:
4 scap push-ups
12 jumping jacks
8 scap shrugs on pull-up bar
1 round:
4 push-ups
12 jumping jacks
8 strict pull-ups or jump and slow lower
Skill
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible.
Specific Warm Up
CROSSOVER AND DOUBLE-UNDER PRACTICE
:30 single-unders
:30 single-single-doubles
:30 double-unders
:30 jump-jump-cross arms, without rope
:30 jump-jump-cross arms, with rope
:30 jump-jump-reverse cross, without rope
:30 single-single-crossover.
:30 crossovers
1:00 free play
BURPEES-TO-TARGET PRACTICE
Hand and foot placement
Transition into next rep
Steady gaze
Fast cycling
MINI ROUND
1 round:
5 burpees-to-target
5 double-unders
5 crossovers
– Use workout variation of each movement.
Metcon
Metcon (Time)
3 rounds for time:
15 burpees-to-target (6 in)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
Intermediate: 25 crossovers
Beginner: 10 burpees, Single unders and speed steps
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Calories)
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
– Score is the total calories rowed across the 20:00.
– 250/200+ total calories. Advanced athletes should push over 300 calories.
Cool Down
1 set:
1:00 scorpion stretch/arm
15 slow calf stretch + raises/leg
