CrossFit Templum – CrossFit
Warm Up
1 set:
1:00 alternating spiderman stretches
1:00 alternating scorpion stretches
1:00 air squats
BOX JUMP AND TOES-TO-BAR
1 set:
30 jumping jacks
10 box step-ups
10 hanging knee raises
1 set:
20 jumping jacks
10 box jumps (step down)
10 knees-to-armpits
1 set:
10 jumping jacks
10 box jumps
10 toes-to-bar
Specific Warm Up
MED-BALL WARM-UP
10 med-ball deadlifts
10 med-ball shoulder presses
10 med-ball front squats
10 med-ball push presses
10 wall-ball shots
2 sets:
5 wall-ball shots
5-7 deadlifts
5-7 push presses
– Build to your workout weight.
Metcon
Metcon (Time)
3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00
Intermediate: 65/95 toe to something
Beginner: 15 reps ea and 55/75# Lying toes to bar
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
7 sets:
2 push presses + 1 split jerk
– Start your first set around 75% of your best push press. Increase loading across as many sets as possible. Expect your load to be limited by your push press capacity.
– Take the barbell from a rack or jerk blocks.
– Rest 2:00-3:00 between sets.
Cool Down
1 set:
:30 calf roll/side
:30 shin roll/side
:30 quad roll/side
:30 glute roll (figure 4)/side
:30 lat roll/side
