Announcements
Templum Run Club 7:30am Saturday mornings. Meet at Arbor Hills!!! 🏃🏼 🏃🏻♀️ Starts this Sat. June 8th
CrossFit Templum – CrossFit
Warm-up
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC good mornings
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC pass throughs
1 set:
:20 easy bike
:20 moderate bike
:20 hard bike
10 PVC back squats
Metcon
Metcon (Time)
7 rounds for time:
20/25-calorie bike
– Rest 1:00 between rounds.
Intermediate: Same
Beginner: 10/15
Finisher
Metcon (Checkmark)
2 sets:
1:00 GHD hip extensions
– Rest 3:00 between sets.
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Weight)
EMOM 8:
2 dumbbell overhead squats/arm
Rest 1:00
EMOM 8:
1 dumbbell Turkish get-ups/arm
– This is an opportunity to practice complex skills and difficult positions in a low-intensity environment.
– Worry less about the loading and focus on being in the right position at the right time.
– Dumbbell overhead squats: Focus on pressing up, on the dumbbell and keeping it over the body as you squat. This may require you to rotate your body towards the overhead dumbbell. You may also have to pull back and open up the shoulder a little more to keep it over your body.
– Dumbbell Turkish get-up: Focus on keeping your arm locked out the entire time and keeping the dumbbell over your body. The further the object gets away from the body, the more difficult the movement will be.
– Modifications: Adjust the load to something that allows you to focus on the technique of each movement. Once you have dialed in the technique, then increase the load.
