CrossFit Templum – CrossFit
Warm-Up
AMRAP 5:
Walk 25 ft with med ball OH
10 lunges med ball bear hug
Walk 25 ft with med ball OH
5 med ball thrusters
Walk 25 ft with med ball OH
5 med ball deadlifts
Walk 25 ft with med ball OH
5 med ball shoulder presses
Specific Warm Up
Wall Ball, KB Swing and Deadlift Review:
2-3 rounds:
3 deadlifts
4 wall-balls
6 KB swings
– Build up to workout weight for all movements.
Metcon
Metcon (Time)
For time:
30 deadlifts (155/225 lb)
40 wall-ball shots (14/20 lb) (9/10 ft)
50 KB swings (35/53 lb)
Intermediate: 135/185 Lighter KB if needed
Beginner: 75/115, Lighter KB and Ball if needed
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
100-ft handstand walk
1:00 plank hold
– Rest 2:00 between sets.
– Set up a 100-ft course and walk as unbroken as possible.
– Perform the plank on your hands or your forearms.
– If you are unable to walk on your hands or you know you will struggle with the volume, consider one of the following scaling options: 1) Reduce the distance of the walk or give yourself 1:00 to walk as far as you can. 2) Scale to 50 alternating shoulder taps if you are unable to walk on your hands.
Cool Down
2 sets:
:30 cobra stretch
:30 spiderman stretch, left
:30 spiderman stretch, right
