CrossFit Templum – CrossFit
Warm-up
1 set:
50 single unders
100-ft DB carry
• one arm should be in an overhead position, and the other arm should be in a front rack position.
• Switch arms every 50-ft.
2 sets:
50-double unders
100-ft DB carry
• one arm should be in an overhead position, and the other arm should be in a front rack position.
• Switch arms every 50-ft.
Specific Warm Up
Handstand Push-up Warm-up and Progressions
Strength
3 sets for reps:
Max-rep unbroken handstand push-ups
then…
5 sets for load:
3 shoulder presses
*Score best max set of HSPU*
*Score total load and best set of 3 strict press*
Max Unbroken Handstand Push-ups (AMRAP – Reps)
Max effort set. Kip or strict or both
Shoulder Press (Best set of 3)
Metcon (Weight)
5 sets for load:
3 shoulder presses
Skill
Accumulate:
100 alternating shoulder taps in a handstand
Cool Down
3 sets:
10 ATY raises
:30 reach, roll, and lift
