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CrossFit Templum – CrossFit
Warm Up
FULL-BODY SKILL WARM-UP
1 set:
5 ring rows
10 knee push-ups
15 air squats
:15 hollow hold
:15 superman hold
1 set:
5 strict pull-ups or chin-ups
10 push-ups
15 air squats
:15 hollow hold
:15 superman hold
1 set:
5 strict chest-to-bar pull-ups
10 strict ring dips
15 air squats
:15 hollow hold
:15 superman hold
Specific Warm Up
ROWING WARM-UP
4 sets: 30on/15 off
:30 row
Drive through the heels during the pull.
:30 row
Shoulders in front of the hips at the front of the stroke.
:30 row
Arms extend BEFORE the knees bend during the return.
:30 row
Increase the s/m by returning quicker and pulling harder but while maintaining the same sequencing.
Metcon
Metcon (Distance)
5 sets:
On a 2:00 clock:
Max distance row
– Rest 2:00 between sets.
Sub: Bike, Ski or Run
Finisher
Metcon (Checkmark)
3 sets:
20 GHD sit-ups
20 good mornings (35/45 lb)
*Weighted AbMat Sit-ups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
25 weighted hip extensions
10 strict toes-to-bars
– Use a weight on the GHD hip extensions that allow you to complete the reps in 2 sets or less.
– If you need to scale the strict toes-to-bars, get your toes up as high as possible without allowing your body to swing.
Cool Down
1 set:
1:30 couch stretch/leg
