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CrossFit Templum – CrossFit
Warm-up
1 set:
10 ring rows
10 knee push-ups
10 air squats to a medicine ball
1 set:
5 scap pull-ups
5 push-ups
5 medicine-ball front squats
– Hold the bottom of each squat for :01.
2 sets:
1-5 strict or foot-assisted pull-ups
1-5 hand-release push-ups
8 wall-ball shots
Specific Warm-up
Ring support hold
Ring support + ring dip
Floor muscle up transition
Floor muscle up tranisition + ring dip
Increase difficulty
High ring muscle-ups
1 set:
10 wall-ball shots
1-2 strict muscle-ups, low-ring transitions, or foot-assisted pull-ups and dips
Metcon
Metcon (Time)
For time:
50-40-30
Wall-ball shots (14/20 lb) (9/10 ft)
5-4-3
Strict muscle-ups
Intermediate: Low ring muscle up transition
Beginner:
Foot-assisted strict pull-ups
Foot-assisted strict ring dips
Finisher
Metcon (Checkmark)
1 set:
30 V-ups
40 tuck-ups
50 hollow rocks
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
EMOM 12:
Minute 1 | :45 alternating single-leg squats
Minute 2 | 1:00 Ski-erg
– Score = Total single-leg squats
– Consistent pacing and reps
– Pick a ski pace that is just faster than a recovery pace. You don’t want to ski so fast that you cause significant fatigue for the single-leg squats. Maintain a consistent pace on the squats, going for 10 reps across all rounds vs. to scoring 20 reps in round one and then dropping off.
– Your midline will be significantly fatigued from the GHD workout. Consider your overall fatigue level when picking a pace for the first few rounds.
