Announcements
Mobiity Clinic this Sat. 11am after the 10am partner WOD.
May 18th Competition registration link >>>Wod League<<<
Sunday, April 14th, we will hold our awards and after party at 5:00pm
CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter jog
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
:30 pike or plank hold
1 set
200-meter jog
10 single-leg toe touches/leg
10 alternating reverse lunges
10 band pull aparts
:30 handstand or plank hold
1 set
200-meter jog
10 unweighted good mornings
10 walking lunge steps
10 band pull downs
:30 handstand or plank shoulder taps
Specific Warm-up
STRICT PULL-UP
1 round:
5 scap pull-ups
Rest :30
5 foot-assisted pull-ups
Rest :30
5 jump and controlled lower pull-ups
Rest :30
5 strict pull-ups
Skill & Strength
Metcon (Weight)
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)
Intermediate: banded pullups & 20/26#
Beginner: 20 lunges; ring rows; 15/20#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1:
Strict handstand push-ups
Strict chin-ups
– Perform sustainable sets on both movements. This workout gets tough quickly, and if you go too big too quickly, you’ll slow down fast.
– Complete the round of 10 in 3 sets or less for both movements. Scale handstand push-ups to dumbbell strict presses and use a band to assist the chin-ups as needed.
