Announcements
Murph Registration is Live! Purchase by May 1st to get your shirt. (shirt included with registration)
>>Templum Strength & Speed Camp<< Starting Monday, June 3rd
CrossFit Templum – CrossFit
Warm-up
1 set:
200-meter run (moderate pace)
25-ft bear crawl
25-ft Samson lunges
25-ft Spiderman twist
25-ft Inchworm + push-up
25-ft crab walk (focus on maintaining high hips)
25-ft burpee broad jump
25-ft high knees
25-ft butt kickers
200-meter run (fast/stride)
Specific Warm-up
Handstand Push-up Prep:
5 pike push-ups
:30 handstand hold
5 hspu negatives
:30 tripod hold
5 jump squats
2min kipping hspu practice
Push Press and Front rack lunge build-up
2 sets:
8 push presses
8 alternating front rack lunges
– Build to workout load.
– No rest between movements.
Metcon
Metcon (Time)
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (75/115 lb)
8 push presses (75/115 lb)
400-m run
Intermediate: 4 negative hspu, 65/95#
Beginner: DB shoulder presses, 35/45#
Work Your Weakness (Strength;Skill;Stamina)
Metcon (Checkmark)
3 sets:
10 skin the cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the skin-the-cat progression if you are unfamiliar with the movement.
– Scale the ring dips by placing one or two feet on the ground to help assist the movement.
