Announcements
November 23 + 24 – Closed
December 22 + 23 – Annual 12 Days of Christmas WOD
December 24 + 25 – Closed
December 31 – Closed
January 1 – 9am + 10am classes only
CrossFit Templum – CrossFit
Warm Up
1 set:
:30 row (slow)
10 reverse lunges
10 hollow rocks
10 knee push-ups
1 set:
:30 row (moderate)
10 reverse lunges
10 tuck-ups
5-10 push-ups
1 set:
:30 row (hard)
10 reverse lunges
5-10 strict knee raises
5-10 pike push-ups (floor)
Specific Warm-up
Kettle Bell Step up:
8 step ups body weight
8 step ups light kb
8 step ups workout weight
Toes to Bar:
Scap Retraction
Tight kips
Strict knee to 90
Kipping knees
Toes to bar
Handstand Pushup:
Pike push up on floor
Pike push up on box
Negative HSPU
Strict HSPU
Metcon
1 set:
6 alternating kettlebell step-ups
5 toes-to-bars
4 calorie-row
3 strict handstand push-ups
Metcon (Time)
For time:
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
Intermediate: 35/53 & 15 HSPU
Beginner: 20/35, Knee raises, pike pushups
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
Accumulate:
30 RX 50 RX+ strict handstand push-ups
– This should take no more 10:00 to complete
– Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5:00 or less, try completing a few reps with your chest facing the wall. – Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, consider some of the modifications. – Scale strict handstand push-ups to 20-25 negatives, piked push-ups, or dumbbell shoulder presses.
