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
