CrossFit Templum – CrossFit
Warm-up
200m jog
10 scorpions
5 pushup to down dogs
100m run
10 groiner stretch
5 med ball front squats
50m farmers carry
10 scap retractions
5 burpees
Specific Warm-up
Deadlift build and Rope Climb Prep:
4 sets of 5 deadlifts building to workout weight. After each set one rope climb progression drill.
Metcon
“Dad Joke” Noel Janacek WOF WOD (AMRAP – Reps)
Buy in: 1 round of Helen*
*400m run, 21 KB swings, 12 pull-ups
Then..5 rounds:
19 Slam Balls 20/30#
5 Deadlifts 195/275#
100m Farmers Carry 35/53#
Cashout: 4 rope climbs
RX+ with 20# vest
Intermediate: 125/185#
Beginner: 95/135# 8 pull to stands
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.
