CrossFit Templum – CrossFit
Warm Up
1 set:
:30 Samson lunges
:30 knee push-ups
:30 bent-over rows (empty bar)
:30 scap pull-ups
:30 good mornings (empty bar)
:30 push-ups
Specific Warm Up
Pull-up and Deadlift Progression and build-up
3-4 rounds:
5 push-ups
5 kipping pull-ups
5 deadlifts
-Build in deadlift load each round to working weight.
Metcon
Metcon (Time)
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (135/185 lb)
Intermediate: 95/135, 20 push-ups/15 pullups
Beginner: 65/95, 20 knee pushups, 15 ring rows
Finisher
Metcon (Checkmark)
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest :30-1:00.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
4 sets for time:
800-m run
or
1,600/2,000-m C2 Bike
– Rest 3:00 between efforts
– Finish the 800-m runs sub 4:30.
– Push and sustain the pace for several sets.
– Modifications
Run | Distance, ski, row, or bike
800-m run substitutions | 800/1,000-m row. 800/1,000-m ski, 1,600/2,000-m C2 Bike, 1,750/2,500-m Assault or Echo Bike
Cool Down
1 set:
:45 scorpion stretch/arm
1:00 child’s pose stretch
