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June Templum Newsletter
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CrossFit Templum – CrossFit
Warm-Up
200-m jog
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
DOUBLE-UNDER PROGRESSION
Jump in place (no rope)
Single-under
Single-under + high jump
Single-under fast + single-under slow
Single-under + double-under
3 rounds:
:30 double-unders or attempts
:30 rest
STEP-BACK FRONT-RACK LUNGE REVIEW
Strength
Front Rack Lunge (On a 10:00 clock:
Work up to heavy set of 4 step-back, front-rack lunges from a rack)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (35/50 lb)
8 right-arm single-DB front-rack step-back lunges
48 double-unders
Intermediate: 25/35# & 1min dub attempts
Beginner:
12 alternating step-back lunges
24 penguin taps
Cool Down
Accumulate:
:30 tibialis anterior (shin muscle) foam roll/side
:30 calf stretch/side
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Time)
For time:
900/1,250-m assault bike
Rest 1:00
1,750/2,500-m assault bike
Rest 2:00
2,250/4,000-m assault bike
Rest 3:00
3,500/5,000-m assault bike
Or Row:
400/500-m
800/1,000-m
1,200/1,500-m
1,600/2,000-m
