CrossFit – Thu, Dec 5

CrossFit Templum – CrossFit

Warm-up

1-2 rounds:

Hip rotations – out and around

Hip rotations – in and out

Heel walks

Toe walks

Outside feet

Inside feet

A skips

B skips

C skips

High knees

Butt kicks

Carioca

Skipping (forward/back/height/length)

Shuttle runs

Specific Warm-up

1 set:

200-meter run, slow

:30 alternating hamstring scoops

2 sets:

:30 running position drill per leg

:30 running in place drill

:30 partner falling drill

100-meter run

1 set:

200-meter run

– Rest 1:00 between sets.

Metcon (Time)

Every 4:00 for 5 sets:

400-m run

– Score is slowest effort.

– Rest with the remaining time.
Intermediate: Same

Beginner: 200m runs

Finisher

Metcon (Checkmark)

200-m goblet hold carry

– Switch arms as desired

Work Your Weakness (Strength;Skill;Stamina)

Metcon (AMRAP – Reps)

AMRAP 20:

5 deficit handstand push-ups

:20 L-sit hold
– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.

– Complete the L-sit hold in three sets or less.

– Use this as a skill/technique-building session vs. a metabolic conditioning workout.

– Deficit handstand push-up modifications: Handstand push-ups, negatives, pike push-ups.

– L-sit hold modifications: One leg extended, knees tucked to chest, plank hold

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