Announcements
The Time is Now! 2023 CrossFit Open
Register Now! www.games.crossfit.com
CrossFit Templum – CrossFit
Warm-up
1 set:
1:00 row (conversation pace)
10 alternating spiderman stretch
10 alternating plank reach throughs
:30 downward dog stretch
1 set:
1:00 row (moderate pace)
10 inchworms
10 alternating Samson stretch
10 push-ups
1 set:
1:00 row (workout pace)
10 burpee-over-rower
10 jumping pull-ups or ring rows
Specific Warm-up
PROGRESSION FOCUS
Position on the pull-up bar Grip and actively hang on the bar.
Kip swing Fast transition between hollow and arch body positions.
2 kip swings + 1 kip Aggressive press down and rapid close of the hips.
2 kip swings + 1 chin-over-bar pull-up Same as step 3, but pull the chin over the bar.
2 kip swings + 1 chest-to-bar pull-up Same as step 4, but pull the chest to the bar.
2 kip swings + 1 pull-up + 2 kip swings Push away from the top of the pull-up.
Multiple pull-ups Aggressive press down and push away into the next rep.
Metcon
Metcon (Time)
For time:
21-15-9-15-21:
Calorie row
Chest-to-bar pull-ups
Intermediate: Pull-ups
Beginner: Jumping Pull-ups
