CrossFit Templum – CrossFit
Warm-up
The CrossFit warm-up
1 set:
200-meter jog
2 sets:
10 Samson stretch lunges
10 PVC overhead squats
10 PVC good mornings
10 hollow rocks
10 push-ups
10 ring rows OR 3-10 strict pull-ups
Specific Warm-up
Handstand Pushup Drills and prep:
1 set:
200m run
3-5 strict hspu
Metcon
Metcon (Time)
5 rounds for time:
200-m run
10 strict handstand push-ups
Intermediate: 10 pike pushups or 1 abmat
Beginner: 10 seated DB presses
Finisher
Metcon (Checkmark)
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets on a bike:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
– Start at a conversational pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters at an easy to moderate pace (1:00-1:20).
– 500 meters at a sprint pace (:40-:55).
– 1000 meters at a standing bike pace (1:40-2:05).
– Modifications: row or ski half the distance.
