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April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 single-unders
Specific Warm-up
Beginner: single-unders
Intermediate: single-single-crossover.
Advanced: unbroken crossovers.
FAULTS CORRECTIONS
The rope didn’t cross completely. “Cross your arms elbow-to-elbow.”
The rope hit the feet before the athlete jumped. “Slow down your crossover.” “Spin the rope quietly.”
Feet come apart during the jump
“Jump with your feet tight together.”
Tripping on the reverse crossover
“Flick the bottom hand forward for the reverse crossover.”
EMOM 8:
:20 crossovers
– Rest the remainder of each minute.
Metcon
Metcon (Time)
5 rounds for time:
55 double-unders
5 push jerks (125/185 lb)
Intermediate: 95/135
Beginner: 65/95 & singles
Cool Down
2 sets:
:30 calf stretch/side
:30 lacrosse ball shoulder mash/side
