Announcements
CrossFit Templum is now a member of the CrossFit Box Exchange. Which means you can now drop-in to other CF boxes across the country 🙂
CrossFit Templum – CrossFit
Warm-up
1 set:
30 jumping jacks
5 single-arm dumbbell deadlifts/arm
10 single-dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
1 set:
10 up-downs
5 single-arm dumbbell cleans/arm
5 single-arm dumbbell push presses/arm
1 set:
10 up-downs
5 single-arm dumbbell clean and jerks/arm
10 up-downs
Specific Warm-up
Pull-up Prep & DB Prep
2 sets:
5 pull-ups
5 single-dumbbell clean and jerks/arm
– Rest 1:00 between sets.
Metcon
Metcon (Time)
For time:
21-15-9
Pull-ups
DB clean and jerk/right arm (35/50 lb)
DB clean and jerk/left arm (35/50 lb)
Intermediate: 20/35 15-12-9 pullups
Beginner: ring rows 15/20#
Finisher
Metcon (Checkmark)
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
4 sets:
150-ft handstand walk
– Rest 2:00-3:00 between sets.
– Set up a 150-ft course and walk as far as possible without breaking. If you need to do a couple of down and backs due to space, that is ok too.
– If you are unable to walk on your hands or you know you will struggle with the volume, scale as needed. Reduce the distance of the walk or give yourself 1 minute to walk as far as you can. Scale to 50 alternating shoulder taps if you cannot walk on your hands.
