CrossFit Templum – CrossFit
Warm-Up
1 set:
2:00 row, SkiErg or bike (slow)
20 box step-ups (step down)
20 plank shoulder taps (feet on floor)
1 set:
1:30 row, SkiErg or bike (med)
20 single-leg box step-downs (10 each leg)
20 pike shoulder taps (feet on box)
1 set:
1:00 row, SkiErg or bike (fast)
10 box jump-overs
2 x handstand walk around the box (1 x each direction)
Specific Warm-up
PROGRESSION FOCUS
Setup “Hands outside shoulder width, pull down on the bar, and squeeze the stomach.”
Kip swings “Quickly push the shoulders forward and pull the shoulders back.”
2 Kip swings + 2 knees above hips “As the shoulders pull back, pull the knees to the chest.”
2 Kip swings + 2 knees-to-armpits “Press down against the bar as the knees rise.”
2 Kip swings + 2 knees-to-armpits + 1 toe-to-bar “Kick the legs straight as the knees touch the chest.”
Toes-to-bar “Pull the feet down quickly and arch hard into the next rep.”
Metcon
Metcon (Time)
For time:
21-18-15-12-9-6-3:
Toes-to-bars
Box jump-overs (24/30 in)
Intermediate: Start with 18 reps
Beginner: Hanging Knee Raises and Step-ups
Finisher
Metcon (Checkmark)
Accumulate:
2:00 GHD superman hold
Cool Down
FOAM ROLL
1 set:
1:00 foam roll shins
1:00 foam roll calves
1:00 foam roll thoracic spine
1:00 foam roll lats
