Announcements
Templum Strength, Speed, & Agility Camp: bit.ly/3WEfrQs
Battle of the Box June 24th Battle of the Box 2023
CrossFit Templum – CrossFit
Warm-Up
1 set:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats
Specific Warm-up
PUSH JERK Prep
Jump and land (hands at sides)
Jump and land (hands at shoulders)
Jump, punch, and land with arms extended overhead
Push jerk with PVC
Strength
Push Jerk (2-2-2-2-2)
5 sets:
2 push jerks
– Barbell comes from the floor.
– Build to a heavy double.
Metcon
*Choose one WOD*.
Metcon (Time)
5 rounds for time: RX+
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb)
– Use a single DB.
Intermediate: (15/25 lb) & (75/115 lb) RX
Beginner: DB reverse lunge & (35/45lb)
Ozzy Ozzy (Oz Krakowski WOF) (AMRAP – Rounds and Reps)
15min AMRAP
75 Double unders
5 Rope Climbs
Intermediate: Same
Beginner: 150 Single & 10 Sit to Stand Pulls
Cool Down
Accumulate:
1:00 banded shoulder stretch/side
