Announcements
April:Templum Newsletter
CrossFit Templum – CrossFit
Warm-Up
1 set:
:30 jumping jacks
5 inchworms + 1 push-up/rep
5 DB windmills/arm
1 set:
:30 up-downs
10 single-arm DB deadlifts/arm
10 DB goblet squats
1 set:
:30 burpees
10 strict presses/arm
10 push presses/arm
Specific Warm-up
PROGRESSION & FOCUS
3 reverse lunges/arm
Step back into a lunge while pushing up on the DB.
3 kneeling windmills/arm
From the bottom of an overhead lunge, reach forward to the floor and then return to the kneeling position.
3 kneeling sit-throughs/arm
From the bottom of the kneeling windmill, shoot the leg through and sit to the hip.
2 Turkish get-ups/arm
From the floor, sit up laterally onto the elbow and hand. Then, sit the leg back and stand into the overhead lunge.
1 round:
12 walking lunges, 6 out and 6 back
12 DB front rack walking lunges, 6 out with right arm and 6 back with left arm
12 DB overhead walking lunges, 6 out with right arm and 6 back with left arm
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
4 left-arm DB Turkish get-ups (25/35 lb)
4 right-arm DB Turkish get-ups
16 DB walking lunges
– Use one DB.
Intermediate: 15/25#
Beginner: 10/15#
Finisher
400 meter Farmer’s Carry (Time)
Level 1: 35/26
RX: 53/35
RX+ 70/53
Cool Down
2 sets:
1:00 foam roll lower back
1:00 foam roll quads
