Announcements
March Newsletter:http://bit.ly/3YTTHiQ
CrossFit Templum – CrossFit
Warm-Up
2 sets:
:20 jumping jacks
:20 mountain climbers
:20 supermen
:20 up-downs
:20 jumping squats
Specific Warm-up
PROGRESSION FOCUS
10 power jumps Jump as high as possible, float as long as possible, and rebound off the ground as quickly as possible.
10 jumps-to-target Reach the biceps in line with the ears to touch the target.
10 jumps-to-target, quickly Perform the touches with a quick cycle rate similar to the power jumps. GHD HIP EXTENSION
Scale newer athletes to a :10 superman hold with assistance as needed.
2-3 sets:
5-10 GHD hip extensions.
– Athletes rest while others rotate through their sets on the GHD. RING ROWS TO PARALLEL
PROGRESSION FOCUS
5 pause ring rows Feet on the floor in front of the rings. Pull the chest to the thumbs and hold contact for :01.
5 ring rows Feet on the floor in front of the rings. Pull quickly and return to the hang without using the hips.
5 ring rows to parallel Elevate the feet onto a box. Pull the chest to the rings and return to the hang without using the hips. MINI-ROUND | 2:00
1 set:
12 jumps-to-target
10 GHD hip extensions
8 ring rows to parallel
– Split the group into halves to share GHDs as needed.
Metcon
Metcon (Time)
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
GHD hip extensions
Ring rows to parallel
Intermediate:
Jumps(8 in);Ring rows
– Place feet two steps in front of the rings on ring rows.
Beginner:
Jumps(4in) Good Morning; 2 feet behind rings
Skill
Metcon (Checkmark)
Accumulate:
20 skin-the-cats on rings
Cool Down
2 sets:
30 banded pull-a-parts
:30 wrist extension stretch/arm
