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April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
PLANK TAP RELAY GAME
Setup a row of 10-15 KBs, DBs, or med balls.
If you have 5 athletes or fewer, they can move through one after the other; they don’t have to race head to head.
Each athlete must touch each object twice.
You can increase the difficulty of the game by increasing the number of times each object must be touched, for example, from 2 touches to 4 touches.
On a 5:00 clock:
Plank tap relays
Specific Warm-up
L-SIT PROGRESSION AND PRACTICE
FLOOR PROGRESSION. FOCUS
:10 hollow hold
Shoulders and legs off the floor at the same time.
:10 seated single-leg elevated hold/leg
Spread legs apart and hold one leg off the ground.
:10 seated double-knee tuck hold
Feet off the ground and knee bent toward the chest.
:10 seated L-sit hold
Legs straight and off the floor. Shoulders over the hips.
BOX/PARALLETTE PROGRESSION. FOCUS
:10 hollow hold
Shoulders and legs off the floor at the same time.
:10 double-knee tuck hold
Feet off the ground and knee bent toward the chest.
:10 single-leg elevated hold/leg
Bring one leg up parallel to the floor.
:10 L-sit hold
Both legs are straight and parallel to the floor. Shoulders over the hips.
WORKOUT PREP
2 sets:
10 up-downs
:20 L-sit hold
– Rest 1:00 between sets.
Metcon
Metcon (Time)
3 rounds for time:
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round.
Intermediate: 40 updowns & bent knee L sits
Beginner: 30 updowns & :30 bent kneeholds
Finisher
Accumulate:
50 barbell or PVC good mornings
Cool Down
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch
