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CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Samson stretch
10 alternating plank reach-throughs
10 alternating Scorpion stretch
10 good mornings (unloaded)
1 set:
30 jumping jacks
10 air squats
30 skier jacks
10 alternating lunges
30 mountain climbers
1 set:
10 stagger stance good mornings/leg (empty barbell)
10 sumo deadlifts + upright row (empty barbell)
10 alternating barbell lunges
Specific Warm-up
1 set:
Focus on the back position in the set-up and sitting up tall on the rower.
20 pulls on the rower (easy pace)
10 single-arm KB deadlift/arm
1 set:
Focus on driving the heels down and standing up fast to create momentum behind the KB.
20 pulls on the rower (moderate pace)
5 single-arm KB swing/arm
1 set:
Focus on pulling the chest up away from the KB as the athlete is swinging.
20 pulls on the rower (fast pace)
5 single-arm KB swing/arm
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 single-arm KB swings, right (35/53 lb)
10 single-arm KB swings, left
250-m row
10 barbell back rack lunges, right (65/95 lb)
10 barbell back rack lunges, left
– KB swings to eye level.
Intermediate: 26/35# & 55/75#
Beginner: 20/26# & 35/45#
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
