CrossFit Templum – CrossFit
Warm-Up
1 set:
10 leg swings/direction
20 alternating shoo the turtles
10 Samson stretch lunge steps
:20 bottom-of-squat hold
ACTIVATION AND SKILL WORK
3 sets:
10 lateral banded monster walks/direction
10 banded good mornings
Specific Warm Up
SQUAT THERAPY
3sets: :30 squat therapy
WALL-BALL SHOT
5 medicine-ball front squats
5 pause wall-ball shots
5 wall-ball shots
10 wall-ball shots
RUNNING
50-ft of each:
High knees
Butt kickers
Skipping high knees
Lateral shuffle/direction
Bunny hops
1 set:
100-m run
1 set:
200-m run in under 1:00.
– Scale any athletes unable to complete the run in less than 1:00.
Metcon
Metcon (AMRAP – Reps)
3 x AMRAP 6:
Run 800 m
Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time.
– Rest 1:00 between AMRAPs.
Intermediate: Same
Beginner:
Run 600 m
Max wall-ball shots (10/14 lb) (9/10 ft) in remaining time.
– Rest 2:00 between rounds.
Cool Down
1 set:
1:30 couch stretch/leg
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
25 seated leg raises
5 L-pull-ups
5 wall walks
On the seated leg raises, try to get both heels off the ground at least three inches. If this is too challenging, try to lean back as you bring your heels off the ground.
– It’s OK if you have to break the L-pull-ups into a couple of sets. Try to keep your legs as close to a 90-degree angle as possible. If this is too challenging, bend your legs and keep only your knees up.
– On the wall walks, control the descent of the movement. Don’t just crash to the floor. If getting your chest to the wall is too challenging, practice getting as close to the wall as possible.
