CrossFit Templum – CrossFit
Warm-up
2 sets:
:20 arm circles forward and backward
:20 high knees
:20 shoulder taps
:20 knee push-ups
– No rest between movements and :20 rest between sets.
1 set:
:30 step-ups
:30 tempo push-ups (:03 down, :01 hold)
:30 scap pull-ups
– Demo and teach the next exercise between movements.
1 set:
:30 box jumps
:30 push-ups
:30 kip swings
– Demo and teach the next exercise between movements.
Specific Warm-up
PROGRESSION FOCUS
Box jump overs Land on the box, turn around, and step down.
Kipping pull-ups Push away at the top to reset the swing.
Box jump overs Skip over the box, turn around, then jump again.
Chest-to-bar pull-ups Bigger arch and longer press down before pulling.
Box jump-overs Jump at a 45-degree angle, land laterally, step down laterally, and then jump again.
Skill
Metcon (AMRAP – Reps)
EMOM 12:
Min. 1 | :20 box jump overs
Min. 2 | :20 chest-to-bar pull-ups
– The pull-ups do not need to be unbroken.
*score total reps*
Metcon
Metcon (Time)
For time:
21-15-9:
Hand-release push-ups
Toes-to-bars
Intermediate: Knees to arm pits
Beginner: V-ups
Cool Down
1 set:
:45 lacrosse ball in lat/side
1:00 cobra stretch
