CrossFit Templum – CrossFit
Warm-Up
DYNAMIC RUNNING
2 rounds:
Each drill down 50-ft and back:
High knee karaoke
Knee to chest
Lunge with a pause and reach up
Lunge with a torso twist
High knees
Butt kicks
CROSSOVER AND DOUBLE-UNDER PRACTICE
PROGRESSION. &. FOCUS
:30 single-unders
Legs straight while jumping, flick the wrists towards the hips.
:30 single-single-doubles
Slow singles, then a fast flick for the double-under.
:30 double-unders
Legs straight while jumping, flick the wrists towards the hips.
: 30 crossovers
Go back to singles. Focus on crossing your hands when the rope is overhead.
:30 “free play
“Practice your potential workout option.
Specific Warm-up
Front Squat Review & Build:
2 sets:
8-10 front squats (building)
– Rest 1:00 between sets.
Athletes perform no more than 5 front squats in the :20 intervals.
3 sets:
:20 front squats
:10 rest
:20 crossovers
:10 rest
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 front squats (75/115 lb)
30 crossovers
Intermediate: 65/95# & Double unders
Beginner: 45/75# & Single unders
Finisher
Metcon (Checkmark)
Accumulate:
25 GHD sit-ups
25 GHD hip extensions
Cool Down
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
