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 REVIEW
10 KB low swings
10 KB swings to eye level
8 KB swings overhead
8 KB swings, fast
PULL-UP REVIEW |
5-10 kip swings
3 kip swings + 3 kips
2 kip swings + 1 pull-up + 2 kip swings, twice.
3-5 kipping pull-ups
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Intermediate: 26/35#
Beginner: 200m run and jumping pullups
Finisher
Metcon (Checkmark)
Accumulate:
25 single-leg KB deadlifts/leg
– Use KB from workout.
Cool Down
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
EMOM 12:
Min. 1 | :45 alternating single-leg squats
Min. 2 | 1:00 SkiErg
– Score = Total single-leg squats + Cals.
– Consistent pacing and reps
– The goal is single-leg squat practice under fatigue.
