CrossFit Templum – CrossFit
Warm-up
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
Specific Warm-up
SKILL WORK
3 sets:
1-5 GHD hip and back extensions
– Rest 1:00-2:00 between sets.
RUSSIAN KETTLEBELL SWING
1 set:
10 single-arm kettlebell swings to shoulder height, right arm
100-meter jog
10 single-arm kettlebell swings to shoulder height, left arm
50-meter kettlebell carry
10 Russian kettlebell swings (two hands)
50-meter kettlebell carry
10 Russian kettlebell swings (two hands) at workout weight
50-meter kettlebell carr
Metcon
Metcon (Time)
5 rounds for time:
25 Russian KB swing (35/53 lb)
100-m KB carry
– Use one KB.
Intermediate: Same
Beginner:26/35# 20 reps
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
5 sets:
5 handstand push-up negatives
5 single-arm dumbbell seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. Do not let your head crash to the floor.
– Use a weight for the dumbbell strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform strict or kipping handstand push-ups. If you are capable of performing 15 unbroken kipping reps, perform strict reps for this skill work.
– Do not rest more than :10 between movements.
