CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter run, slow
10 leg swings/leg
10 lateral leg swings/leg
10 alternating lunges
10 hamstring scoops/leg
10 alternating Cossack squats
10 hamstring kick-ups/leg
200-meter run, moderate pace
1 set:
5 calf raises
10 alternating plate toe taps
10 alternating plate step-ups
5 step-ups + squat landing
5 plate jumps + step down
5 plate jumps + squat landing
400m Run
Specific Warm-up
EMOM 3:
3 box jumps
– Increase box height with each minute.
Mini round
1 set:
5 box jumps (highest height)
200-meter run (fast pace)
5 box jumps (middle height)
Metcon
Metcon (Time)
For time:
15 box jumps (30/30 in)
400-m run
20 box jumps (24/24 in)
400-m run
25 box jumps (20/20 in)
400-m run
Intermediate: 24in, 24in, 20in
Beginner: 16in, 12in, 12in 200m runs
Finisher
8 sets:
:20 Hollow Hold
:10 Rest
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken.
– The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the day’s training.
– The double-unders shouldn’t take longer than 25 seconds. Scale the volume as needed to get to the rings quickly.
– Adjust volume or substitute low-ring transitions to stay consistent on the muscle-ups.
– If you want a challenge, use a weighted rope.