CrossFit Templum – CrossFit
Warm-up
2 rounds:
:45 single-unders
:45 inchworm + push-ups
:45 hollow rocks
:45 burpee + max-effort jump and reaches
– Rest :15 between movements.
Specific Warm-up
BUILD UP
3-4 sets:
3 shoulder presses
– Build to around 80% of 1-rep-max shoulder press.
Strength
Shoulder Press (2-2-2-2-2-2-2-2-2-2)
E2MOM: 2 shoulder presses
-Build to heavy double
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
For completion:
50 GHD hip extensions
50 GHD sit-ups
200-ft handstand walk
Today’s skill work gets you upside down while your midline is fatigued. Expect the first time you kick up to be a challenge. Take a breath and remember to stay tight as you take those first few steps. Consider starting with smaller steps and then taking bigger ones as you gain confidence.
– Complete the work in the prescribed order, resting as needed.
– Scale the sit-up range of motion and the handstand walk distance. Scale the handstand walk to 50-60 alternating shoulder taps with your stomach or back facing the wall if needed.D hip extensions
