Announcements
March Newsletter:http://bit.ly/3YTTHiQ
Today @ 6pm Templum post open social and awards. At Prestonwood VBall courts.
CrossFit Templum – CrossFit
Warm-Up
1 set:
5 inchworms + 1 push-up
20 high knees
100-m run
1 set:
10 alternating spiderman stretches
20 butt kickers
100-m run
1 set:
:15 Samson stretch/leg
:15 squat hold
100-m run
1 set:
:30 plank-ups
– Rest :10
:30 burpees
Specific Warm-up
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
– Rest 1:00-1:30 between sets.
Progression of difficulty
1. Plank shoulder taps
2. Feet elevated shoulder taps
3. Partial wall walk shoulder taps
4. Stomach-to-wall HS shoulder taps
5. Stomach-to-wall HS shoulder taps w/ a pause each rep
6. Freestanding HS shoulder taps HANDSTAND HOLD Practice EMOM 5:
:10-:20 handstand hold practice
– Rest the remainder of the minute. KIPPING PULL-UP Practice
Scale athletes without pull-ups to jumping chest-to-bar pull-ups
Metcon
Metcon (2 Rounds for reps)
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
*Score total reps*
*run counts as 2 reps
*Pull-ups and seconds on the hold*
Intermediate:
5 pullups & HS Holds against wall
Beginner:
Jumping Pullups & Pike holds
Cool Down
1 set:
100-m cool-down walk
Accumulate:
30 reach, roll, and lift
