CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Samson stretches
10 inch worms
10 alternating plank reach-throughs
10 alternating Cossack squats
10 hand-release push-ups
10 air squats
20 mountain climbers
20 high knees
20 butt kickers
1 set:
100-meter run (easy)
10 med-ball front squat
1 set:
100-meter run (moderate)
10 med-ball push presses
1 set:
100-meter run (fast)
10 wall-ball shots
Specific Warm-up
Handstand push-up Prep and practice (10min)
Then….
2 sets:
5 up-downs
5 handstand push-ups
5 wall-ball shots
– Rest :30 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
Intermediate: 5 HSPU or 10 Pike pushups
Beginner: DB Push presses; 10/14# ball
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
:40 strict handstand push-ups
Rest :20
:40 alternating dumbbell renegade rows
Rest :20
– Choose a handstand push-up variation that allows you to perform 5-10 reps within the 40-second interval.
– Choose a pair of dumbbells that allow you to move through renegade rows without resting for most of the interval.
