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CrossFit Templum – CrossFit
Warm Up
1 set:
10 Samson lunge steps
20 shoulder taps
10 push-ups
20 jumping jacks
100-m run
1 set:
10 air squats
20 shoulder taps
10 scap pull-ups
20 jumping jacks
100-m run
1 set:
10 jumping air squats
20 shoulder taps
10 ring rows or 5 strict pull-ups
20 jumping jacks
200-m run
Specific Warm-up
KB Swing & Pull-up Prep & Review Progressions
Test Mini Rd:
1 set:
200-m run
12 KB swings
6 unbroken pull-ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Intermediate: Same
Beginner: 200M Run & Jumping Pull-ups
Skill
Metcon (Checkmark)
Accumulate:
30 strict pull-ups
*Banded Pull-ups or Negatives*
Work Your Weakness (Strength;Skill;Stamina)
Clean (1 Clean Every 2min for 6 sets)
– Begin your first lift around 70% of your best lift.
– Increase loading across as many sets as possible.
– The goal of this lifting session is to lift a heavy load when your legs are fatigued from the workout.
Cool Down
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
