CrossFit Templum – CrossFit
Warm-up
Partner rowing warm-up
On a 6:00 clock:
Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Suggested penalty movements:
Push-ups to downward dog
Inchworms
Kip swings
Plank shoulder taps
Air squats
Reverse lunges
Specific Warm-up
Handstand walk prep:
-Straight arm shoulder lean
-mini kick ups
-higher kick ups
-kick up to a wall
-hs shoulder taps
-walk to wall
-hs walk practice
1 set:
:30 row
:30 hs walk
:30 bike
Metcon
Holy Hot Cheeks, Batman! (AMRAP – Reps)
For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row
– 5 feet of handstand walking is 1 rep.
Intermediate: Wall kick up attempts
Beginner: bear crawl
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the skin-the-cat progression if you are unfamiliar with the movement.
– Scale the ring dips by placing one or two feet on the ground to help assist the movement.
