CrossFit Templum – CrossFit
Warm-Up
1 set:
:20 easy row
:20 moderate row
:20 hard row
:20 inch worms + push-up
1 set:
:20 easy row
:20 moderate row
:20 hard row
:20 superman hold
1 set:
:20 easy row
:20 moderate row
:20 hard row
:20 hollow hold
1 round:
200-m row
Specific Warm Up
ABMAT SIT-UP REVIEW
1 round:
5 AbMat sit-ups
5 AbMat sit-ups with bent legs
GHD SIT-UP REVIEW
1 round:
5 GHD sit-ups to parallel
5 full range of motion GHD sit-ups
FRONT CARRY PRACTICE
Demonstrate how to hold the chosen objects for the carry.
Have athletes try a few sets, adding load with each.
2 sets:
25-m front carry
– take turns each set, trading off with partner.
MINI ROUND
1 set:
P1: 200-m row
P2: 200-m row
P1: 50-m front carry
P2: 50-m front carry
P1: 5 GHD sit-ups
P2: 5 GHD sit-ups
Metcon
Metcon (Time)
For time with a partner:
1,000-m row
400-m weighted front carry (70/100 lb)
100 GHD sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
Intermediate: 50/70#
Beginner: 800meter rows, AbMat Situps & 35/50#
Cool Down
1 set:
1:00 foam roll upper back
1:00 foam roll lower back, left side
1:00 foam roll lower back, right side
