CrossFit Templum – CrossFit
Warm-up
4 sets:
Row, ski, or AirBike:
:30 easy pace
:20 moderate pace
:10 fast pace
:10 rest
2 sets:
:30 Samson stretch/leg
:30 up-downs
5 elbow-to-instep/leg
10 push-ups (on knees as needed)
10 step back lunges/leg
10 pike push-ups
1 set:
10 x shuttle runs (25 feet out and 25 feet back)
Specific Warm-up
DB Push Jerk
6 jump and lands
6 jump and land hand at shoulders
6 jump punch and lands
6 db push jerks
2-3 sets:
5 dumbbell push jerks
– Find workout weight.
Box Step up
1 set:
6 alternating box step-ups, slow
Rest 1:00
6 alternating box step-ups, faster
– Switch feet on top of the box.
1 round:
1 shuttle run (1 rep = 25 feet down/25 feet back)
5 double-dumbbell push jerks
6 box step-ups
– Use workout variations
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 8 minutes of:
5 shuttle runs
10 double-DB push jerks (35/50 lb)
20 box step-ups (20/24 in)
– 1 shuttle run = 25 ft down/25 ft back
Intermediate: 20/35#
Beginner: 10/15# and 16/20in box
Finisher
Metcon (Checkmark)
4 sets:
:20 plank hold
:10 rest
:20 flutter kicks
:10 rest
Work Your Weakness (Strength;Skill;Stamina)
Metcon (AMRAP – Reps)
5 x 3-minute rounds for reps of:
200/250-meter Ski-erg
Max-reps unbroken handstand push-ups
– Ski at a moderate pace, reducing the distance if necessary to finish comfortably in under 1:15.
– Immediately kick up into a handstand and perform a single set of unbroken handstand push-ups.
– Stay consistent with around 3 reps across the first 4 sets.
– Finish the final set with a true maximum effort.
– Scale the handstand push-ups to pike push-ups or standing dumbbell shoulder presses.
