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CrossFit Templum – CrossFit
Warm Up
1 round:
20 jumping jacks
10 KB deadlifts
20 jumping jacks
10 KB goblet squats
20 jumping jacks
5 single-arm KB shoulder presses/arm
20 jumping jacks
5 KB windmills/arm
20 jumping jacks
Specific Warm Up
KB Swing and Box Jump Review
Metcon
Metcon (Time)
3 rounds for time:
40 Russian KB swings (35/53 lb)
20 box jump-overs (20/24 in)
Finisher
Accumulate:
200-m single-arm DB overhead carry
– Switch arms as needed.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
