CrossFit Templum – CrossFit
Warm-up
1 set:
5 wall-ball chest passes with a partner
5 wall-ball bounce passes with a partner
10 alternating box step-ups with a partner
5 wall-ball chest passes with a partner
5 wall-ball bounce passes with a partner
10 alternating squat jumps with a partner
5 wall-ball chest passes with a partner
5 wall-ball bounce passes with a partner
10 alternating box step-ups + step-off box and land in a squat
3 sets:
5 shoulder presses – elbows in front of bar in the rack
5 sumo deadlifts – feet are just wider than squat stance
5 jumps in place (On sets 2 and 3 have athletes box jump with a step-down)
Specific Warm Up
WALL-BALL REVIEW 2-3 sets:
5 wall-ball thrusters
5-10 wall-ball shots PUSH PRESS AND SDHP
Prioritize the dip in the push press and the setup in the SDHP.
Rest between movements!
2 sets:
5 push press dip and drive
5 push presses
2 sets:
5 sumo deadlifts
5 sumo deadlift high pulls (pause at the hips on the return) PRE-WORKOUT PREP 2-3 sets:
5 wall-ball shots
5 push presses
5 box jumps
5 sumo deadlift high pulls
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Intermediate: Same
Beginner: 3 rounds for reps:
1:00 wall-ball shot (6/10 lb)(9/10 ft)
1:00 push press (35/45 lb)
1:00 box step-ups (12/20 in)
1:00 sumo deadlift high pull (35/45 lb)
1:00 row for calories
– Rest 1:00 between rounds.
Cool Down
2 sets:
:30 lacrosse ball calf roll/leg
:30 lacrosse ball foot roll/foot
